A. (For warm up) 10 push press wall ball 20/14 100m jog 10 med ball front squat 15 ring rows 10 wall balls (8’ target) 200m jog B. “Fran-tastic 4” (Teams of 4) (For time) 3-6-9-12-15-18-21-24 Synchronized thrusters 95/65lb Synchronized bar muscle ups (Partner 1 & 2 start fist round; switch every round) -Rest 3:00 then- 1 mile run C. Static stretches

A. (For warm up) 1:00 front rack stretch with pvc (bar) 1:00 tricep smash on bar each side 45 second reverse grip dead hang 45 second wall sit 30 second hollow hold 30 reverse sit ups B. (12:00 clock) Every 2:00: 3 clean pulls (pick load) 20 second front rack hold (from rack) 135/95lb C. (15:00 clock) 0:00-3:00: 21 power cleans 135/95lb 21 toes to bar 3:00-6:00: 18 power cleans 155/105lb 18 toes to bar 6:00-9:00: 15 power cleans 185/125lb 15 toes to bar 9:00-12:00: 12 power c

A. (For warm up) 1:00 thoracic box stretch 30 pike taps 1:00 hamstring crossover stretch 30 box pike taps 1:00 box step ups 20” 30 handstand taps B. (8:00 cap) 16-14-12 Renegade rows C. (5 sets) 6:00 clock 0:00-2:00: 28 dbell hang snatches 50/35lb 2:00-4:00: 14 strict ring dips 4:00-6:00: 7 wall walks (10” line) D. Static stretches

A. (For warm up) 1:00 pigeon each side 1:00 saddle with tricep 1:00 downward dog 30 high knees 30 bent over glute 30 assisted close stance squats B. (2 rounds) 30 seconds each: ski Bike Row C. “Partner” (For time) 2,000m ski 200’ partner walking lunges 200 cal bike 200’ partner walking lunges 2,000m row 200’ partner walking lunges D. Static stretches

A. (For warm up) 10 single arm thoracic extensions each side (post) 20 backwards arm circles 1:00 barbell tricep smash each side 20 ring push ups (high) 10 single leg deadlift each side 25/15lb B. (3 sets) 150’ dbell overhead carry each side 25/15lb; 35/25lb; 50/35lb C. (12:00 clock) 0:00-4:00: 9 strict press 135/95lb (from rack) 50 ab mat sit ups 4:00-8:00: 9 strict handstand push ups 50 ab mat sit ups 8:00-12:00: 9 wall facing handstand push ups 50 ab mat sit ups D. (10 rou

A. (For warm up) 5 rounds: 30 second plank 20 second bike (legs only) 10 ring rows B. (8:00 clock) 0:00-2:00: 10 strict weighted pull ups 2:00-4:00: 8 strict weighted pull ups 4:00-6:00: 6 strict weighted pull ups 6:00-8:00: 4 strict weighted pull ups (Pick load for strength) C. (4 rounds) 14 dbell front squat 50/35lb 12 dbell hang cleans 100m run D. (20:00 AMRAP) 5 chest to bar pull ups 10 push ups 15 air squats *after every 3 rounds complete a 300m run (Wear a vest 20/14lb)

A. (For warm up) 30 reverse lunges 25 backwards arm circles 20 thoracic extensions 15 wrist rockers each side 10 caterpillars 5 cal ski B. “Partner” (3 sets each) 200’ farmer carry 50s/35s (Switch every set) C. (9:00 clock) Every 1:30: 1 snatch pull + 3 hang snatch pulls D. (21:00 clock) Every 3:00: 4 hang snatches 165/115lb 12 toes to bar 24 push ups E. Static stretches

A. (For warm up) 30 second bicep stretch each side 30 second tricep stretch each side 30 second overhead lat stretch each side 30 assisted air squat hold -then- 3 rounds: 15 dbell curls 25/15lb 10 med ball front squats 20/14lb 5 push ups + 5 second negative B. (15:00 clock) 0:00-5:00: 2 sets of each: 30 second ring dip hold (top) 20 second ring dip hold (bottom) 10 second ring dip negative 5:00-10:00: 2 sets of: 15 false grip row + 2 second hold 10:00-15:00: 5 sets of: 3 hip

A. (For warm up) 1:00 lacrosse ball (foot) each side 1:00 standing pigeon (box) each side 1:00 max: box step up 20” 10 box pistols each side 10 single leg reach down each side 10 wall sit marches each side B. (3 rounds) 5 hand release deadlifts 225/155lb 20 second deadlift hold with hook grip 40 second max: bumper plate jump 3.5” C. “Partner” (For time) 3 rounds: 14 deadlifts 225/155lb 28 box jump step down 24/20” each 3 rounds: 10 deadlifts 275/195lb 20 box jump step down ea

A. (For warm up) 20 backwards arm circles 20 sky touches each side 20 alternating arm raises each side 20 glute bridge with pause 20 hollow ups 20 knees to saddle -then- 2 rounds: 12 dbell single arm shoulder to overhead each side (4 strict, 4 push press, 4 jerks) 25/15lb 24 calf raises with dbell 48 single unders B. (12:00 clock) Every 2:00: 0:00-4:00: 5 push jerks 4:00-8:00: 3 push jerks 8:00-12:00: 1 push jerk (Pick load for strength) C. (3 rounds for time) 21 push jerks 1

A. (For warm up) 30 high knees 30 butt kicks 30 leg sweeps 30 leg swings 30 second runner sky reach stretch each side 30 second calf stretch each side 30 second crossover hamstring stretch each side 30 second quad stretch each side -then- 2 rounds: 21 air squat to med ball 15 ring rows 9 knee push ups B. (12:00 cap) 5 rounds of “Cindy” 100m run (With 20/14lb vest) “Cindy” = 5 pull ups 10 push ups 15 air squats C. (16:00 EMOM) Minute 1: 10 single arm devil press 70/50lb Minute

A. (For warm up) 50 running high knees 50 running butt kicks 50 air squats 50 hanging knee raises B. “Fun Hunnits” (Teams of 4) (For time) 200 synchronized front squats 95/65lb 30-partner 100m runs 400 toes to bar (2 people can work at a time) (Partition as needed) C. Static stretches

A. (For warm up) 1:00 hold on each: wall sit Plank Single arm wall plank Single leg wall sit Then 2 rounds: 10 downward dog with thoracic extensions 20 glute bridge with pause 30 second saddle with tricep stretch B. (5:00 cap) 2 rounds: 5 deadlifts + 5 second negative 225/155lb 200/150m ski C. (18:00 clock) Every 2:00: 0:00-6:00: 5 deadlifts 6:00-12:00: 3 deadlifts 12:00-18:00 1 deadlift (Pick load for strength) D. “Teams of 3” (12:00 AMRAP) 300/250m row (Switch in order ever

A. (For warm up) 4 rounds: 5 dbell upright row each side 25/15lb 5 dbell neutral upright row each side 50’ dbell overhead carry B. (9:00 clock) 0:00-3:00: 100m jog 25 ab mat sit ups 3:00-6:00: 20 ring dips 25 ab mat sit ups 6:00-9:00 30 walking lunges 25 ab mat sit ups C. (30:00 AMRAP) 24 dbell forward lunges 50/35lb 18 dbell shoulder to overhead 12 burpees over dbell 400m run D. Static stretches

A. (For warm up) 1:00 PVC front rack stretch (bar) 1:00 downward dog 1:00 front rack hold 45/35lb -then- 3 rounds: 10 forward lunges 10 deadlift 45/35lb 10 hang muscle cleans B. (6:00 clock) Every 2:00: 5 cleans 185/125lb 20 second handstand hold C. “Partner” (20 rounds for time) 2 cleans 225/155lb 6 deficit handstand push ups 7/5.5” 12 cal bike D. Static stretches

A. (For warm up) 40 second max backwards arm circles 30 second calf stretch each 20 calf raise with pause 10 shuttle runs (50’) B. (3 rounds) 400/350m row 300/250m ski 20 ring rows 10 back rack calf raises (135/95; 165/115; 185/125lb) C. (6 sets) Complete in 1:00: 9 box jump over step down 24/20” 6 strict pull ups 30 double unders Rest 1:00 after each set D. “Partner” (5 sets each) 15 weighted strict push ups (Switch every set) E. Static stretches

A. (For warm up) (3 rounds) 5 dbell single arm strict press 25/15lb each size 10 med ball front squats 20/14lb 20 second hollow hold B. (3 rounds) 10 back squats 135/95lb (from rack) 20 L raise over med ball C. (18:00 clock) Every 2:00: 0:00-6:00: 5 back squats 6:00-12:00: 3 back squats 12:00-18:00 1 back squat (Pick load for strength) D. (5 sets) 1:00 on: max wall balls 20/14lb 1:00 off: rest E. Static stretches

A. (For warm up) All dynamic stretches B. (3 rounds) 100m row 15 second ski 20 second bike (legs only) C. “The Wave” (Teams of 4) For time: 200 synchronized touch & go snatches 95/65lb *each break = pair completes 10 synchronized burpee over bar + 10/7 partner cal of choice (Split any way) D. Static stretches

A. (For warm up) 1:00 lacrosse ball (foot) each side 1:00 lacrosse ball delt each side 1:00 kbell smash (calf) each side 10 wrist rockers each side 10 second bicep/ chest stretch each side 10 push ups 10 kbell RDL with 5 second negative 10 tib raises with 3 second pause B. (15:00 clock) Skill work: Double unders Handstand work Muscle ups turnovers C. (21:00 AMRAP) 3 wall walks (10” line) 6 farmer carry (50’) 100s/70s 12 dbell strict push ups D. Static stretches

A. (For warm up) 50’ running high knees 50’ running butt kicks 50’ bent over glute 50’ Carioca 50’ high kicks -then- 3 rounds: 100m jog 70 flutter kicks B. (8:00 cap) 3 sets: 10/10 Bulgarian split squats (Pick load for strength) C. (27:00 clock) 0:00-3:00: 400m run 3:00-6:00: 400m run 6:00-9:00: 400m run 9:00-12:00: 300m run For remainder: max v-ups 12:00-15:00: 300m run For remainder: max v-ups 15:00-18:00: 300m run For remainder: max v-ups 18:00-21:00 200m run For remainder

A. (For warm up) 1:00 tricep smash (barbell) each side 1:00 pigeon each side -then- 2 rounds: 10 assisted air squats 20 second light row 30 second handstand hold B. (8:00 clock) Every 2:00: 6 kick up deficit handstand push ups with 3 second negative C. “Partner” (For time) 40-30-20-10 Shoulder to overhead 155/105lb Bar muscle ups (50) synchronized air squats D. Static stretches

A. (For warm up) 10 box step up 20” 15 assisted split squats 20 assisted forward lunges 25 glute bridge with pause 2:00 wall sit 15 box push ups 10 box step up B. (3 rounds) 15 ring push ups 50’ walking lunge C. “Partner” (7:00 AMRAP) 50’ sandbag bearhug carry 150/100lb (Switch every round) D. (15:00 EMOM) 0:00-5:00: 10 burpees over dbell 5:00-10:00: 12 dbell box step up over 24/20”; 70/50lb 10:00-15:00: 14 dbell snatches E. Static stretches

A. (For warm up) 2 rounds: 15 hollow rocks 15 PVC Frankenstein front squats 2 rounds: 12 tall med ball squat cleans 20/14lb 15 hanging kips B. (6:00 EMOM) 1 clean pull + 1 hang clean pull (Pick load for strength) C. (20:00 clock) Every 2:00: 7 hang squat cleans 135/95lb 14 toes to bar D. Static stretches

A. (For warm up) 40 jumping jacks 15 single leg reach down each side 40 running butt kicks 15 leg sweeps each side 400m jog B. “Nice Hamstrings” (Teams of 4) (For time) 60 synchronized deadlifts 225/155lb (any 2) 200 cal ski 60 synchronized deadlifts (any 2) 100 cal partner bike 60 synchronized deadlifts (any 2) 200 cal row C. (For extra) 1 mile run cool down D. Static stretches

A. (For warm up) 1:00 barbell tricep smash each side 30 second bicep/ chest stretch each side 1:00 foam roll calf each side 30 second lacrosse ball foot each side B. (2 rounds) 15 ring rows 20 second max: ski 25 second high plank C. (15:00 clock) 0:00-5:00: Ring dip control with negatives 5:00-10:00: false grip row transition drill 10:00-15:00: ring muscle up transitions D. (4 rounds for time) 9 ring muscle ups 60 double unders 30 dbell shoulder to overhead 50/35lb (switch ev

A. (For warm up) 40 running high knees 40 running butt kicks 30 bent over glute 30 leg sweeps 20 backwards arm circles 20 alternating arm raises each side 1:00 max: mountain climbers 1:00 max: hollow flutter kicks B. (3 rounds) 100m jog 12 push ups 14 push press wall balls 20/14lb 16 air squats C. “Teams of 3” (3 sets of 12:00 clock) 0:00-4:00: Max reps: bench press 60s/40s (Split any way) 4:00-8:00: Max reps: wall balls 20/14lb (Split any way) 8:00-12:00: Team 400m run For r

A. (For warm up) 1:00 light bike 20 Spider-Man lunges 30 assisted reverse lunges 10 single leg deadlift each side 35/25lb 20 glute bridge with pause 30 dbell hang snatches B. (6:00 EMOM) 1 snatch pull + 1 hang snatch pull (Pick load for strength) C. “Partner” (For time) 20-16-12-8-4 Dbell snatches 100/70lb Synchronized dbell facing burpee Synchronized dbell over shoulder reverse lunges D. Static stretches

A. (For warm up) 30 second calf stretch each side 20 box step ups 20” 1:00 plank 200m suit case carry 35/25lb 30 calf raises with dbell B. (3 rounds) 15/15 dbell single arm bent over row 70/50lb 45 second suit case hold 105/75lb each side C. (5 sets) 2:30 clock 2:30 rest 20 box jumps 24/20” 10 shuttle runs (50’) For remainder: max strict handstand push ups D. Static stretches

A. (For warm up) 20 high knees 20 butt kicks 20 high knee grabs 1:00 wall sit squat 1:00 downward dog 1:00 reverse grip dead hang B. (3 rounds) 12 tall med ball squat cleans 20/14lb 15 second ski 18 ring rows C. (15:00 clock) Every 3:00: 5 front squats (from rack) 5 strict weighted pull ups (Pick load for strength) D. (For time) 60 dbell single arm front squats 50/35lb 40 dbell single arm hang squat cleans 20 bar muscle ups E. Static stretches

A. (For warm up) 1:00 thoracic stretch (box) 45 second: light ski 30 bumper ground to overhead 25/15lb -then- 2 rounds: 10 thoracic extensions 15 hollow rocks 20 second: light row B. “Who Hurt the Easter Bunny?” (Teams of 4) 5 rounds each for time: 15 hang power snatch 95/65lb 20 toes to bar 250m row While rounds are being completed team must complete: 40 cal ski each 400 push ups 40 sandbag carry 150/100lb (50’) Workout can be rotated and switched any way as long as everythi

A. (For warm up) 50’ running high knees 50’ running butt kicks 50’ leg sweep 50’ bent over glute -then- 3 rounds: 100m jog 12 dbell single arm upright row each side 35/25lb B. (9:00 clock) Every 1:30: 3 snatch pulls (Pick load for strength) C. (9:00 clock) Every 1:30: 3 clean pulls (Pick load for strength) D. (Not for time) 1 mile run E. Static stretches

A. (For warm up) 1:00 lacrosse ball foot each side 1:00 lacrosse ball delt each side 1:00 standing pigeon (box) 10 hip internal/ external rotation 10 glute bridge with pause 10 assisted air squats B. (8:00 clock) L work (rings, bar, parallettes, box): Holds Raises C. (30:00 EMOM) Minute 1: 10/7 cal bike + for remainder: max ab mat sit ups Minute 2: 20 kbell swings 53/35lb Minute 3: 30 air squats Minute 4: max burpee to bumper Minute 5: rest D. Static stretches

A. (For warm up) 30 second calf stretch each side 30 second max: calf raises 30 pike taps 30 line hop overs 300m row 30 second handstand hold B. (8:00 clock) Gymnastic work handstand Pull ups Double unders C. “Partner” (As many reps as possible in 35:00) 42 Pull ups 84 Double unders 42 synchronized forward lunges 36 Pull ups 84 Double unders 36 synchronized forward lunges 30 Pull ups 84 Double unders 30 synchronized forward lunges 24 Pull ups 84 Double unders 24 synchro

A. (For warm up) 1:00 butterfly stretch 10 cat camels 1:00 saddle with tricep 10 single leg reach down each side 1:00 PVC front rack stretch (standing on bar) B. (4:00 EMOM) 5 deadlifts 225/155lb 4 shuttle runs (50’) C. (15:00 clock) Establish 1RM: Deadlift D. (10 rounds for time) 6 deadlifts 135/95lb 8 hang power cleans 100m run E. Static stretches

A. (For warm up) 20 high knees 20 butt kicks 20 high knee grab 20 leg sweeps 20 assisted close stance air squat 20 med ball front squats 20/14lb 20 Russian twists B. (2 rounds) 10 front squats 25 ab mat sit ups (95/65lb; 115/85lb) C. (15:00 clock) Establish 1RM: Front squat D. (16:00 AMRAP) 14 wall balls 20/14lb 12 hand release push ups 10 single arm devil press 70/50lb E. Static stretches

A. (For warm up) 1:00 hamstring stretch each side (box) 10 ankle rockers with pause each side (box) 20 box push ups 20 air squats 30 second light ski 30 second light row B. (3 rounds) 5/5 dbell single arm hang cleans 35/25lb 5/5 dbell single arm front squat C. “Quarter Version” (Teams of 4) (For time) 240 cal ski (split any) 160 synchronized dbell single arm hang squat cleans 50/35lb (any 2) 80 synchronized bar muscle ups (any 2) Split any way; Partition as needed D. Static s

A. (For warm up) 1:00 lacrosse ball foot each side 1:00 foam roll calf each side 20 PVC behind neck press 20 thoracic extensions (wall) 30 second wall sit 30 second single leg wall sit each side B. (3 rounds) 15 PVC overhead squat 20 calf raises off bumper 2” C. (30:00 clock) Every 3:00: 3 power snatches 60 double unders 9/6 cal bike (legs only) (Pick load for strength) D. Static stretches

A. (For warm up) 1:00 box pigeon each side 20 leg swings each side 1:00 ankle flexion each side 20 lateral leg swings each side 1:00 max: hollow rocks 20 hanging knee raises B. (For hypertrophy/ strength) 5 sets: Max reps until failure: Alternating bicep curls (Increase weight each set) Rep range: 8-25 each side C. (5 sets) 3:00 clock 1:00 rest 5 wall walks (10” line) 300m run For remainder: toes to rings D. (1 round) 2:00 each stretch: butterfly Straddle Pigeon (L) Pigeon (R

A. (For warm up) 30 high knees 30 butt kicks 20 backwards arm circles 20 alternating arm raises each side 1:00 overhead lat stretch each side 10 thoracic extensions (post) B. (2 rounds) 45 second max: box step up 20” 30 second PVC standing front rack stretch on babrell 15 air squats C. “Partner” (For time) 30-27-24-21-18-15-12-9-6-3 Thrusters 95/65lb Burpee box jump step down 24/20” (Split any way) D. Static stretches

A. (For warm up) 1:00 bike (legs only) 20 ring rows 1:00 light row 20 push ups 100m light jog 20 jumping ring dips B. (5 sets) 30 second max: cal bike 1:00 rest C. (24:00 EMOM) Minute 1: 10 strict pull ups Minute 2 : 12 strict ring dips Minute 3: max cal row Minute 4: rest D. Static stretches

A. (For warm up) 4 rounds: 5 wall slides 10 reverse lunges 20 second single arm high plank each side B. (3 rounds) 15 dbell leaning lateral raises each side 20 banded rear delt raises each side 250m ski (Pick load for strength) C. (10:00 clock) Wall facing handstand practice: wall walks Wall facing shoulder tap Wall walk step ups Wall facing HSPU D. (5 rounds for time) 8 strict handstand push ups 16 dbell hang snatches 50/35lb 32 dbell stationary lunges E. Static stretches

A. (For warm up) 20 calf raises 40 butt kicks 60 jump jacks 80 ring rows (split between team) 100m light row B. (8:00 clock) (Teams of 4) Each person finds 1RM: Weighted Strict pull up C. “Sweaty Bag” (Teams of 4) (For time) Partner 1, 2, 3 each completes: (2 rounds) 6 sandbag cleans 100/70lb 8 pull ups 10 box jump step down 24/20” (Team can work at the same time) While partner 4 completes: 500m row Team continues to rotate after every 2 rounds until person completes a 500m r

A. (For warm up) 1:00 PVC front rack stretch (box) 50’ walking lunges 30 Russian swings 53/35lb 10 shuttle runs (50’) B. (Every minute for 6:00) 6 power cleans 135/95lb 30 second hollow hold C. (30:00 clock) Every 3:00: 3 power cleans 6 burpees 12 toes to bar (Pick load for strength) D. Static stretches

A. (For warm up) 50’ running high knees 50’ running butt kicks 50’ high kicks 25 lateral leg swings each side 25 dbell strict press each side 15/10lb 250 hollow flutter kicks B. (7:00 cap) 3 rounds: 30 second ring dip hold 45 second goblet squat hold 35/26lb 60 second handstand hold C. (3 sets) 9:00 clock 1:00 rest 0:00-3:00: 200m run For remainder: max air squats 3:00-6:00: 200m run For remainder: max push ups 6:00-9:00: 200m run For remainder: max ab mat sit ups D. Static s

A. (For warm up) 20 high knees 20 butt kicks 20 leg sweeps 20 calf raises 20 thoracic extensions 20 wall slides B. (3 rounds) 45 second plank 30 second max: line hop overs 15 glute bridges C. “Partner” (For time) 3 rounds: 10 synchronized hang snatches 115/85lb 200 double unders 3 rounds: 10 synchronized dbell snatches 70/50lb 30 cal bike 3 rounds: 10 synchronized single arm devil press 100/70lb 400m ski D. Static stretches

A. (For warm up) 20 bent over glute 25 backwards arm circles 1:00 max: box step up 20” 25 alternating arm raises each side 20 assisted lunges B. (4:00 cap) 2 rounds: 6 push press (from rack) 18 reverse lunges (95/65lb; 115/85lb) C. (15:00 clock) Establish 1RM: Push press (from rack) D. (As many rounds as possible in 15:00) 3 strict press 135/95lb 18 dbell box step up 50/35lb; 24/20” 6 push press 18 dbell box step up 9 push jerk 18 dbell box step up E. Static stretches

A. (For warm up) 1:00 standing pigeon (box) each side 15 ankle rockers (box) each side 20 assisted air squats 1:00 PVC front rack stretch (standing barbell) 15 single leg reach down each side 20 air squats B. (4:00 clock) Minute 1: 10 strict press 45/35lb Minute 2: 15 ring rows Minute 3 : 20 deadlift Minute 4 : 25 med ball front squats 20/14lb C (10:00 clock) Bar muscle up practice: Banded lat pull over Banded chest to bar pull ups Turnovers Jumping muscle ups D. “Hammer’s

A. (For warm up) All dynamic stretches B. (2 rounds) 10 bumper plate ground to overhead 25/15lb 12 hanging knee raises 14 reverse lunges C. “Open Recovery 3” (Teams of 4) (As many rounds as possible in 30:00) Partner 1: 2 rounds: 10 double dbell ground to overhead 50s/35s 20 double dbell reverse lunges Partner 2: Max rope climbs Partner 3 & 4: 40 synchronized toes to bar Pairs switch after Partner 1 & 2 each complete both workouts. D. Static stretches

A. “Black Out Friday” Arrival: 5:00pm Standards/ Briefing: 5:20pm First heat: 6:00pm PLEASE WEAR BLACK TO PARTICIPATE B. “Open 26.3” (For time) 2 rounds: 12 burpee over bar 12 cleans 95/65lb 12 burpee over bar 12 thrusters 2 rounds: 12 burpee over bar 12 cleans 115/75lb 12 burpee over bar 12 thrusters 2 rounds: 12 burpee over bar 12 cleans 135/85lb 12 burpee over bar 12 thrusters Time cap: 16:00

A. (For warm up) 1:00 lacrosse ball football each side 1:00 lacrosse ball front delt each side 1:00 foam roll lat each side 1:00 foam roll calf each side 1:00 barbell tricep smash each side B. (2 rounds) 20 Patrick step ups each side 7” 15 banded rotator cuff press each side 1:00 pvc front rack box stretch C. (20:00 clock) Every 4:00: 300m run 15/11 cal bike D. (1 round) 2:00 each stretch: Butterfly Straddle Pigeon (left) Pigeon (right) 1:00 each stretch: Saddle Downward dog