Winner is Steve
 WARM-UP
On a 5:00 clock: :40 easy Row :20 hard row – No rest between changes in pace. 3 sets: 7 plate squats :20 PVC front rack hold – Perform the hold in the bottom of the squat. 3-5 sets: 3 Front Squat (building) – Build in load to your first working set. NOTES
RX 4 x 4:00 rounds for reps with a partner: 400-m Run 40 Double Unders Max calorie Row in the remaining time – Rest 1:00 between rounds. – Partners run together, complete 40 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time. INTERMEDIATE 4 x 4:00 rounds for reps with a partner: 400-m run :30 double-unders Max calorie row in the remaining time – Rest 1:00 between rounds. – Partners run together, complete :30 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time. BEGINNER 4 x 4:00 rounds for reps with a partner: 200-m run 40 Single-Unders Max calorie row in the remaining time – Rest 1:00 between rounds. – Partners run together, complete :30 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time. Stimulus & Goals
Competition: 80 min Warm up: 20 min See above Workout 1: 15 min 5 sets for load: 3 Front Squat – Rest 2:00-3:00 between sets. NOTES
Workout 2: 15 min Today’s Rx Workout 3: 20 min 3 sets: Max L-Sit on parallettes :30 Bent over row (65/95 lb) – Rest :30-1:00 between movements. NOTES
Stretching: 10 min Accumulate: 1:00 Lacrosse Ball Roll / Foot
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 WARM-UP
1 set: 1:00 Row, Assault Bike, or Skierg 10 Pushups 10 Situps or V Ups 10 Ring Rows 1 set: 1:00 row, bike, or ski 7 Handstand Pushup 7 Knee to Elbow 7 Burpees 7 Pullups 1 set: 10 Deadlift (empty barbell) 10 Front Squat 10 Push Press 10 Thruster 3 sets: 3 deadlifts 3 thrusters 3 Kettlebell Swing – Build up in load. NOTES
RX 7 rounds for time: 7 Handstand Pushup 7 Thruster (95/135 lb) 7 Knee to Elbow 7 Deadlift (165/245 lb) 7 Burpees 7 Kettlebell Swing (53/70 lb) 7 Pullups INTERMEDIATE 5 rounds for time: 7 handstand push-ups 7 thrusters (65/95 lb) 7 knees-to-elbows 7 deadlifts (105/155 lb) 7 burpees 7 KB swings (35/53 lb) 7 pull-ups BEGINNER 5 rounds for time: 7 Pushups 7 thrusters (35/45 lb) 7 Hanging Knee Raises 7 deadlifts (55/75 lb) 7 burpees 7 KB swings (18/26 lb) 7 Ring Rows Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 30 min CIA 7 Workout 2: 20 min Every 2:00 for 10 sets: 200/250-m Skierg – Rest with the remaining time in the 2:00 interval. Stimulus & Goals
Workout 3: 10 min 4 sets: 20 ATY Drill 20 Banded Side Steps (moving right) 20 banded side steps (moving left) NOTES
Accumulate: 2:00 Seated Straddle Stretch – Hold :40 on the left leg, right leg, and in the center.  Warm up:
1 set: 5 Inch-worm + 3 Pushups / rep :30 Shoulder Taps 15 Hollow Rock 15 Superman :30 Kip Swing 1 set: 130/150-m Row 10 single-Dumbbell Overhead Walking Lunge 130/150-m row 5 single-arm DB overhead walking lunges / arm – For the first 10 lunges, hold one DB with both arms. 1 set: 1-2 Muscle Up 25-ft single-arm DB overhead walking lunge 200-m row 25-ft single-arm DB overhead walking lunge 1-2 muscle-ups RX For time: 10 ring Muscle Up 150-ft single-arm Dumbbell Overhead Walking Lunge (25/35 lb) 800/1000-m Row 150-ft single-arm DB overhead walking lunge (25/35 lb) 10 ring muscle-ups INTERMEDIATE For time: 10 jumping ring muscle-ups 100-ft single-arm DB overhead walking lunge (25/35 lb) 800/1000-m row 100-ft single-arm DB overhead walking lunge (25/35 lb) 10 jumping ring muscle-ups BEGINNER For time: 10 low-ring muscle-up transitions 100-ft single-arm DB overhead walking lunge (10/15 lb) 600/750-m row 100-ft single-arm DB overhead walking lunge (10/15 lb) 10 low-ring muscle-up transitions Post-workout: Accumulate: 50 GHD Sit-up 50 med-ball Russian Twist (14/20 lb) Competition: Rest Day Stretch: 2 sets: 10 Cuban Press Barbell (PVC) 10 Y-raises (use small plates) 10 T-Raise (use small plates)  WARM-UP
1 set: 10 Alternating Spiderman Stretch 5 Push Up to Down Dog 10 PVC Pass-throughs 5 push-ups to down dog 10 alternating Reverse Lunges 5 push-ups to down dog 10 pvc pipe around the world 1 set: 10 Snatch Grip Deadlift to mid-thigh (empty barbell) 10 Snatch Grip Deadlift + shrugs 10 Muscle Snatch 10 Hang Power Snatch 10 Power Snatch 5 sets: 1 snatch deadlift to mid-thigh 1 hang power snatch 1 power snatch – Add load each set to build to 65%+ of the 1-rep-max power snatch. NOTES
RX / Int 10 sets for load: 1 Snatch Grip Deadlift to mid-thigh 1 Hang Power Snatch 1 Power Snatch BEGINNER 10 sets for load: 3 snatch deadlifts to mid-thigh 2 hang power snatches 1 power snatch Stimulus & Goals
Competition: 105 Warm up: 20 min See Above Workout 1: 30 min Today’s Rx Workout 2: 20 min Every 2:00 for 10 sets: 9/12 calorie Assault Bike 75 ft. sandbag carry (100/150 lb) Stimulus & Goals
Workout 3: 15 min 10 rounds for time: 35 Double Unders 3 Wall Walk Stimulus & Goals
Workout 4: 10 min Accumulate: 75 weighted GHD Hip Extension NOTES
Stretch: 10 min 3 sets: :30 reach, roll, and lift 30 Banded pull aparts  WARM-UP 1 set: 30 Jumping Jack 10 Alternating Spiderman Stretch 10 Push Up to Down Dog 1 set: 5 Single Arm Ring Row / arm 5 foot-assisted Ring Dips 30 Jumping Jack 5 Ring Rows 5 jumping ring dips 1 set: 5 Jumping pull-ups 5 jumping ring dips (use feet less) 30 jumping jacks 5 Pullups 5 Ring Dips 4 sets: 3 ring dips 3 Sumo Deadlift High Pull 3 Pullups 3 Thruster – Rest :30-1:00 between sets. NOTES
RX AMRAP 3: 7 Ring Dips 10 Sumo Deadlift High Pull (55/75 lb) Rest 5 min then… AMRAP 3: 7 Pullups 10 Thruster (55/75 lb) INTERMEDIATE AMRAP 3: 4 ring dips 10 sumo deadlift high-pulls (55/75 lb) Rest 5 min then… AMRAP 3: 4 pull-ups 10 thrusters (55/75 lb) BEGINNER AMRAP 3: 7 foot-assisted ring dips 10 sumo deadlift high-pulls (35/45 lb) Rest 5 min then… AMRAP 3: 7 Jumping pull-ups 10 thrusters (35/45 lb) Stimulus & Goals
Post-workout: EMOM 7: 1-5 Bar Muscle up Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 15 min 5 sets for load: 3 pause Bench Press – Pause for :01 with the bar touching the body. – Rest 2:00-3:00 between sets. NOTES
Workout 3: 15 min 5 sets for load: :30 plank hold 50-ft Dumbbell Overhead Walking Lunge – Build to a heavy set of lunges. – Rest 1:00 between sets. NOTES
Stretching: 10 min Accumulate: 1:00 Groiner Stretch / side 1:00 Banded Shoulder Stretch / Side  Warm Up:
2 rounds: :20 Samson stretches / leg 10 alternating single-leg V-ups :20 Superman hold 7 Squat Therapy 3 Wall Walk 200-m Run or 1:00 Row, Assault Bike, or Skierg 5 DB pause Goblet Squat 5 DB goblet squats 5 DB goblet squats 5 DB squats 1 set: 8 Dumbbell Squat 10 DB facing burpees 8 DB squats – Sprint as fast as possible. RX For time: 21-18-15-12-9-6-3: Dumbbell Squat (35/50 lb) DB facing burpees – Use two DBs. INTERMEDIATE For time: 21-18-15-12-9-6-3: DB squats (20/35 lb) DB-facing burpees BEGINNER For time: 21-15-9-6-3: DB squats (10/15 lb) DB-facing burpees Post-workout: 8 sets for reps: :20 DB shoulder-to-overheads – Rest :10 between sets. Competition: Rest Day Stretching: 2 sets: :30 Standing Quad Stretch / side :30 quad foam roll / side WARM-UP 2 sets: 1:00 Row, Assault Bike, Skierg 10 Box Steps 1 set: 10 Kip Swing on rings 10 jumping ring dips 5 Box Jumps 1 set: 10 low-ring muscle-up transitions 5 box jumps 1 set: 2-3 ring Muscle Up 5 box jumps (24/30 in) – Rest as needed between movements. NOTES
RX / INT 5 sets x 2:00 for reps: 400-m Run Max Double Unders in the remaining time – Rest 1:00 between sets. BEGINNER 5 sets x 2:00 for reps: 200-m run Max Single-Unders in the remaining time – Rest 1:00 between sets. Stimulus & Goals
Post-workout: 3 sets: 30 GHD Hip Extension 1:00 seated leg raise hold Competition: 85 min Warm up: 20 min See Above Workout 1: 15 min EMOM 14: Min. 1 | :30 Box Jumps (24/30 in) Min. 2 | Muscle Up Stimulus & Goals
Workout 2: 15 min Today’s Rx Workout 3: 15 min 4 sets for load: 8 Bulgarian split squats / leg – Rest 2:00 between sets. – No rest between legs. NOTES
Workout 4: 10 min 5 sets: 15 GHD Sit-up – Rest :30. 15 Russian KB swing (heavy) – Rest :30. NOTES
Stretch: 10 min 3 sets: :30 Yoga - Cobra Position :30 alternating Scorpion Stretch  4/16
RX 5 sets x 2:00 for reps: 400-m Run Max double-unders in the remaining time – Rest 1:00 between sets. 4/17 RX For time: 21-18-15-12-9-6-3: Dumbbell Squat (35/50 lb) DB facing burpees – Use two DBs. 4/18 RX AMRAP 3: 7 Ring Dips 10 Sumo Deadlift High Pull (55/75 lb) Rest 5 min then… AMRAP 3: 7 Pullups 10 Thruster (55/75 lb) 4/19 RX 10 sets for load: 1 Snatch Grip Deadlift to mid-thigh 1 Hang Power Snatch 1 Power Snatch 4/20 RX For time: 10 ring Muscle Up 150-ft single-arm Dumbbell Overhead Walking Lunge (25/35 lb) 800/1000-m Row 150-ft single-arm DB overhead walking lunge (25/35 lb) 10 ring muscle-ups 4/21 CIA 7 RX 7 rounds for time: 7 Handstand Pushup 7 Thruster (95/135 lb) 7 Knee to Elbow 7 Deadlift (165/245 lb) 7 Burpees 7 Kettlebell Swing (53/70 lb) 7 Pullups 4/22 RX 4 x 4:00 rounds for reps with a partner: 400-m Run 40 Double Unders Max calorie Row in the remaining time – Rest 1:00 between rounds. – Partners run together, complete 40 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time.  WARM-UP
1 set: 1:20 Row (easy) :40 Good Mornings + jump 1 set: 1:20 Row (moderate) :40 Air Squats 1 set: 1:20 row (fast) :40 Burpees 1 set: 10 alternating Reverse Lunges 10 Hang Power Clean (empty barbell) 10 alternating long reverse lunges 5 hang power cleans (add weight) 10 alternating elevated reverse lunges 5 hang power cleans (add weight) 10 alternating Pistol to box 3 hang power cleans (add weight) 10 alternating Heel Hook Pistol 3 hang power cleans (add weight) 10 alternating Pistol 3 hang power cleans (add weight) NOTES
RX For time: 30 Hang Power Clean (155/225 lb) 50 alternating Pistol 1,600/2,000-m Row INTERMEDIATE For time: 30 hang power cleans (105/155 lb) 50 alternating Pistol to a target 1,600/2,000-m row BEGINNER For time: 30 hang power cleans (55/75 lb) 50 alternating Reverse Lunges 800/1,000-m row Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 10 min EMOM 10: 2 Power Clean NOTES
Workout 3: 20 min For time: 100 Burpee Pull up – Pull-up bar is 12 in / 30 cm above reach. Stimulus & Goals
Stretch: 10 min 2 sets: :30 frog stretch :30 Couch Stretch / leg  WARM-UP
3 sets: 10 PVC Pass-throughs 10 Kip Swing 10 Pushups :30 Banded pull aparts 1 set: :45 lacrosse ball pec mash / side :45 lacrosse-ball tricep mash / side EMOM 3: 10 Bench Press – Use a light load/empty barbell. 3-5 sets: 5 bench presses (building) – Build in load to your first working set. NOTES
Pre-workout: EMOM 5: 1-3 Wall Walk RX For time: 100 Air Squats 5 Handstand Pushup 25-ft Handstand Walk 75 air squats 10 handstand push-ups 25-ft handstand walk 50 air squats 15 handstand push-ups 25-ft handstand walk 25 air squats 20 handstand push-ups 25-ft handstand walk INTERMEDIATE For time: 100 air squats 5 piked push-up 20 alternating handstand shoulder taps (stomach facing the wall) 75 air squats 10 pike push-ups 20 alternating shoulder taps (stomach facing the wall) 50 air squats 15 pike push-ups 20 alternating shoulder taps (stomach facing the wall) 25 air squats 20 pike push-ups 20 alternating shoulder taps (stomach facing the wall) BEGINNER For time: 50 air squats 5 single-arm DB seated strict press (10/15 lb) 20 alternating shoulder taps (in pike hold) 35 air squats 10 seated DB shoulder presses (10/15 lb) 20 alternating shoulder taps (in pike hold) 20 air squats 15 seated DB shoulder presses (10/15 lb) 20 alternating shoulder taps (in pike hold) 10 air squats 20 seated DB shoulder presses (10/15 lb) 20 alternating shoulder taps (in pike hold) Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 15 min 5 sets for load: 5 Bench Press – Rest 2:00-3:00 between sets. NOTES
Workout 2: 15 min Today’s Rx Workout 3: 10 min Accumulate: 5:00 sandbag bear hug (70/100 lb) – Rest as needed. NOTES
Stretching: 10 min 2 sets: 1:00 Foam Roll Low Back :30 cat-cow :30 standing pike stretch |
