Affiliate Programming

WARM UP - jump rope, DB 3x 24 double under or :20 of practice 6/6 single DB shoulder press 8 walking lunges MOVEMENT/MOBILITY - PVC, bb, wall *grab PVC 8 PVC passthroughs 4 PVC shoulder press w/ active hold at top 4 PVC close grip overhead squats 4 PVC press in front squat 4/4 split squats 4 PVC jump and land *grab barbell 4 push jerks w/ pause at eyes 4 split jerks w/ pause at eyes 4 push/split jerks :20 pike hold w/ feet on wall :10 pike shoulder taps w/ feet on wall 2 wall walks, pause every step PRIMER - wall, jump rope, DB 20 dubs 4 lunges @ workout weight 1 wall walk

(16min) E:90 x 6 3 Jerks @ 60-83% + 7min to complete 5 Sets 1 Jerk @ building no heavier than 92% 1-2min rest b/t We will build to a 1RM Jerk next week

4 Sets (16min) AMRAP - 2:30 24 Double Under 6 Single arm DB OH Lunges @ 1x70/50 2 Wall walks 2:00 rest b/t *athletes will start right where they left off every round. Score will be 1 total score of rounds + reps. NOTES Target score - 2+ rounds/set Modify 24 DU to 15 reps or 24 single unders. DB needs to be a weight athletes can perform 6 unbroken reps for most the workout. Alternate arms however you wish.

WARM UP - 25' increment 25' lunge + twist 25' reverse lunge + overhead reach 25' lateral lunges 25' high knees 25' butt kickers 25' walk on toes 25' walk on heels 50' bound MOVEMENT/MOBILITY - light plates, pull up bar *grab 2.5-5lb plates 8 lu raises 4 cuban press 8 reverse flies 8 pronated front raises 8 supinated front raises 8 prone snow angels :30 shoulder extension stretch on ring / side :30 turn away chest stretch on ring / side 8 standing deep ring push ups, stretch at bottom 8 hand release push ups :30 dead hang :15 chin up gip dead hang :10 hold w/ chin above bar 2 slow eccentric pull ups 2 slow eccentric chin ups PRIMER - pull up bar 200m run 4 strict pull ups 6 push ups w/ deficit

(~35min) 4 Sets AMRAP - 4 400m Run - must be done under 1:45/1:55 + amrap with remaining time 6 Strict Pull ups 12 Push Ups - performed from 4" deficit 2min rest b/t + 1-2min rest 1mile Run @ easy pace NOTES Target Score - 2+ Rounds on AMRAP section/set Alot going on here. Athletes must get run done under 1:45 for guys and 1:55 for gals to be Rx. I am wanting the run to be more aggressive than what is conducive for pacing. After the run athletes will perform Pull up and psh up for the remaining time. Athletes will pick up where they left off on the AMRAP each round. There will be one total rounds+reps score. Push ups are performed with a deficit and must touch their chest to the ground every rep, plan for many breaks on push/pull ups for final couple sets. If an athlete has a max set of strict PU under 6, decrease to 4 reps or use a band.

WARM UP - rower 150m row, every meter away from 150 = 1 burpee 150m row, close eyes at 100m, every meter away from 150 = 1 lunge on each leg MOVEMENT/MOBILITY - wall, bb, plate :20 anterior plate loaded squat hold + :20 anterior plate loaded squats :20 single leg RDL hold / leg + :20 single leg RDLs / leg :30 couch stretch / side :30 figure 4 stretch on wall *grab barbell 5 back squats, :03 down, :03 pause in bottom 5 deadlifts, same tempo 5 jumping back squats :30 hollow hold :15 superman hold PRIMER - rower, bb 12/9 cal row @ workout pace 5 TNG deadlifts @ workout weight

30min to complete 6 Sets 3 Back Squat @ 75-94% 2-3min rest b/t *next week we will build to heavy single + 4-5 Sets 6 Pendlay Rows @ very very heavy 18 OH banded tricep extensions 2min rest b/t

For Time (9min CAP) 30/24 cal row 30 Deadlifts @ 225/155 30/24 cal echo bike NOTES Target score - 6min Deadlift should be a weight that sets can start with 5+ reps. Athletes should not be on the barbell for more than 2:30. Expect some scores to be well under 6min.

WARM UP - pull up bar, kb 400m run 21 light KB swings 12 ring rows MOVEMENT/MOBILITY - PVC, BB, pull up bar :30 calf smash on KB / side :30 calf stretch on KB / side 6 slow PVC trunk twists w/ deep breath each rep 6 slow PVC good morning iso trunk twists 6 slow PVC press in power position 6 PVC tall power cleans 6 max height vertical jumps *grab bb 6 tall power cleans 2 low hang power cleans + 2 hang power cleans 3 max height vertical jumps w/ bb on back :30 dead hang 10 scap pull ups 10 kip swing + big hollow 3 strict pull ups 3 kipping pull ups PRIMER - KB, pull up bar 12 KB swings @ workout weight 6 pull ups

15min to complete 6 Sets 2 Low Hang Power Clean - 2" below knee 2 Hang Power Clean - above knee 1-2min rest b/t Start with a light weight and build to moderate load. This is intended to be a barbell cycling practice piece. RPE should not exceed 7/10. + 5 Sets 1 Hang Power Clean @ building to heavy load 1-2min rest b/t *hang = above knee

"Helen" (15min CAP) 3x 400m Run 21 KB Swing @ 50/35 12 Pull Ups NOTES Target score - 12min This is a benchmark workout. I encourage you to have as many athletes perform Rx as possible. Encourage those with only a few kipping pull ups to try this workout as Rx.

WARM UP - rower 2x 1:00 row, no straps 1:00 burpees *alternate with partner MOVEMENT/MOBILITY - foam roller *grab foam roller 1:00 foam roll quads / side 1:00 foam roll hamstrings / side 1:00 foam roller t-spine opener 1:00 forward fold 1:00 wide stance forward fold 5 burpees stepping up / leg 1:00 scorpion / side :30 half kneeling around the world / side PRIMER - rower Partner 1 - 1:00 easy row Partner 2 - 1:00 easy row Partner 1 - :45 moderate row Partner 2 - :45 moderate row Partner 1 - :30 hard row Partner 2 - :30 hard row 5 synchro burpees

For Time - with partner (35min CAP) 3x 75/55 cal row 300' Sled Push @ 355/245 25 Synchro Burpee to 6" NOTES Target time - sub 30min Athletes will trade off on the sled every however they would like. 1 athlete will be working and 1 will be resting on the sled and row. Burpees are performed together - synchro style. If you do not have a sled perform 30 Front Squats - from rack @ heavy load - 65% of 1RM.

EMOM x 10 1 Squat Clean @ 60% and building heavy *allow athletes to take a few additional min if needed to find heavy single + 5 Sets 6 Romanian DL @ 55-65% of 1RM 6-8 Strict chin ups 1-2min rest b/t + 4-5 Sets 10 DB high pulls @ moderate load 20 top half hollow crunches 1-2min rest b/t + 60 banded bicep curls

E6M x 6 - alternating (36min) 1. 400m Run 200m DB Farmer Carry @ 70/50s 2. AMRAP - 5 15/12 echo bike or ski 15 Wall Balls NOTES Target Scores Run/Farmer Carry - 4:15 AMRAP - 2+ rounds DBs for farmer carry should be a challenging weight that athletes are forced to break atleast 1x.