SKILL
EMOM x 15 MINUTES
MIn 1 – :40 Bar Muscle-Up Practice
MIn 2 – 5 Deadlift (Building)**
Min 3 – Flow Stretching
*No more than 3-5 reps of
Jumping BMU, Kip to Deep Pull, or
BMU attempts.
**Build from Moderate to Heavier
than Workout Weight.
WORKOUT
AMRAP x 15 MINUTES
3 Muscle-Ups (Bar or Ring)
9 Deadlifts (255/165)
15/12 Cal Bike
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy
Complex of…
2 Push Jerk + 1 Split Jerk*
*Bar can come from the rack or
floor.
WORKOUT
5 ROUNDS FOR TIME
400m Run
12 Push Jerks (155/105)
WORKOUT
AMRAP x 12 MINUTES
60 Double Unders
20 Russian KB Swing (70/53)
5 Strict Chin-Ups
POST-WORKOUT STRENGTH
3 SETS FOR QUALITY
12/12 Single KB Farmer Bulgarian
Split Squats (Athlete Choice)*
200m Single Arm KB Farmer Carry**
*KB held on same side as “back” leg
**Switch arms as needed
STRENGTH
ON A 20:00 RUNNING CLOCK…
Establish a 3RM Power Snatch
BENCHMARK WORKOUT
“ISABEL”
FOR TIME
30 Power Snatch (135/95)
SKILL
4 SETS
3 Tempo Front Squats (3030)*
*Weight stays light to moderate
across all 4 Sets.
-Rest as Needed b/t Sets-
WORKOUT
FOR TIME*
18-15-12
Front Squats (135/95)
25-25-25
Sit-Ups
-Rest 2:00-
12-9-6
Front Squats (185/135)
25-25-25
Sit-Ups
-Rest 2:00-
2:00 Max Front Squats
(135/95)
SKILL
EMOM x 10 MINUTES
MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest
MIN 2 – :40 Smooth Single, Double or Triple Under Practice*
*Goal here is to build confidence and not get riled up by tripping up.
BENCHMARK WORKOUT
“OPEN 20.2”
AMRAP x 20 MINUTES
4 DB Thrusters (50/35)
6 Toes to Bar
24 Double Unders
WORKOUT
4 SETS FOR QUALITY
8 Tempo DB Sumo RDL (3131) (50/35)
24 Alt. Bent Over DB See-Saw Rows
48 DB Hollow Flutter Kicks
1:00 Superman Hold
-1:00 Rest b/t Sets-
WORKOUT
4 SETS ON A 4:00 RUNNING CLOCK…
400m Run
20 Plate Ground to OH (45/35)
Max Overhead Plate Walking Lunges in Remaining Time
-No Additional Rest b/t Sets-
POST-WORKOUT STRENGTH
4 SETS
1:00 Heavy Barbell Back Rack Hold (Athlete’s Choice)
-Rest 1:00 b/t Sets-
WORKOUT
FOR TIME
1000/800m Row
60 Slam Balls (30/20)
30 Power Cleans (155/105)
60 Slam Balls
1000/800m Row
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster*
*Bar must move continuously for all 3 reps
BENCHMARK WORKOUT
“FRAN”
FOR TIME
21-15-9
Thrusters (95/65)
Pull-ups
