WORKOUT
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14)
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Seated Press
MIN 2 — Row or Bike, Moderate Effort
BENCHMARK WORKOUT
“END OF THE RAINBOW”
FOR TIME
800m Run
Immediately Into…
5 ROUNDS
36 Double Unders
18 Russian KB Swing (53/35)
6-9 Reps Gymnastic Pull (Athlete Choice)*
Immediately Into…
800m Run
*Gymnastic Pull Options…
Strict Ring Row
Strict/Kipping Pull-Up
Chest to Bar Pull-Up
STRENGTH
3-3-3-3
Back Squats*
*Building from Moderate-Heavy to Heavy
BENCHMARK WORKOUT
“SPEED DEMON”
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)
30 Up-Downs
-Hard Cap 8:00-
STRENGTH
E2MOM x 12 MINUTES
3 TNG Power Clean & Jerk or Power Snatch*
*Start light-moderate and build to heavy.
WORKOUT
AMRAP x 15 MINUTES
250/200m Row
12 Ground to Overhead (115/75)
250/200m Row
12 Slam Balls (30/20)
OPEN 21.1
WORKOUT
EMOM x 10 MINUTES
MIN 1 – AMRAP of 4 Slam Balls + 4 Alt. V-Ups
MIN 2 – Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 – AMRAP of 4 Russian KB Swing + 4 Alt. Lunges
MIN 2 – Row or Bike, Moderate Effort
STRENGTH
5-5-3-3*
Tempo Overhead Squat (31X1)
*Start Light and build to Moderate
WORKOUT
5 ROUNDS FOR TIME
10 Overhead Squats (95/65)
3 Ring Muscle-Ups
50 Double Unders
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy
Complex…
1 Clean Pull
+
2 Power Clean
WORKOUT
ON A 25:00 RUNNING CLOCK…
Row 2500/2250m
then…
Build to a Heavy 3-Rep TNG Power
Clean in time remaining
WORKOUT
7 ROUNDS FOR TIME
10 Box Jump Overs (24/20)
100m Run
10 Toes to Bar
100m Run
-Rest 1:00 b/t Sets-
STRENGTH
5 SETS
1 Snatch Deadlift +
2 Hang Squat Snatch +
1 Snatch
BENCHMARK WORKOUT
“SWITCHEROO”
AMRAP x 15 MINUTES
20 Alt. DB Snatch (50/35)
20 Single DB Suitcase Lunge*
250/200m Row
*Switch hands after 10 Lunges
