WARM UP

Warm Up Min 0-10 5:00 Bike 100 Jump Rope Singles 5 Inch Worms + Push Up 15 Air Squats 15 Empty Bar Strict Press Mobility Min 10-20 :90/side Banded Bully (for front rack position) :90/side Banded Hip Opener (half kneeling position, drop torso low)

GET FIT

Get Fit Min 20-32 AMRAP 12 200m Row 10 HSPU 10 Hang Power Cleans 135/95 -Every workout is scalable. You should be able to get through complete rounds of this metcon in about 2:00 or less. If it takes you longer, scale back the Clean weight or HSPU reps. Maybe even do regular Push Ups if HSPU are not an option for you yet.

Hang Power Clean

QUALITY TIME

Quality Time Min 72-90 4 Rounds - Not for time 10 Double DB Front Squat 10 Double DB Arnold Press 10 Double DB Box Step Ups 24/20" 18 Min Cap -The Quality Time indicates a low intensity, movement focused piece. Try to be perfect and consistent on each set.

WARM UP

Warm Up Min 0-10 3 Rounds 10 Empty Bar OHS Run 100m 10 Snatch Balance Run 100m Mobility MIn 10-16 2:00 Upper Thoracic Opener (on medball or foam roller) 1:00 Frog Stretch 1:00/side Ankle Mobility

GET FIT

Get Fit Min 22-37 2 Rounds 20 Front Rack Lunge Steps 95/65 100m Run 20 Overhead Squats 95/65 100m Run 20 Lateral Bar Burpees 100m Run 15 Min Cap -Same barbell weight for both movements. Lunges can be in place. The weight should allow for 2 sets or less on each movement.

Squat Snatch

@ 2

QUALITY TIME

Quality Time 75-90 In 10:00 Find a 1RM Weighted Pull Up In 5:00 Complete as many strict Pull Ups as possible -Pull Ups can always be scaled to Ring Rows. If you don't have strict pulls finding 1RM "weighted pull up" can become using as little band assistance as possible to get a strict Pull Ups

WARM UP

Warm Up Min 0-12 5:00 Row 2 Rounds 15 Kip Swings 15 Push Ups 10 Strict Press Mobility Min 12-16 2:00/side Foam Roll Lats

GET FIT

Get Fit Min 20-35 Every 3:00 for 15:00 15 Toes to Bar 10 Push Press 135/95 10/8 Calorie Bike or Ski -Try to move through each round fast enough to earn a 1:00 +/- rest window before kicking off the next 3:00

Push Press

@ 5

QUALITY TIME

Quality Time Min 72-90 3 Rounds - Not for time 16 Alternating DB Bench Press (8/arm) 16 Hollow Rocks 2:00 Steady Bike (your choice) 18 Min Cap -When laying on the Bench, hold the DBs in a neutral position, both at full extension. Then alternate bringing one down and pressing back up before switching.

WARM UP

Warm Up Min 0-12 800m Jog 3 Rounds 12 Russian KB Swings 24 Walking Lunge Steps 12 Bent Over Barbell Row Mobility Min 12-16 1:00/side Spiderman Stretch 1:00/side Lax Ball in Glute (contract/relax)

GET FIT

Get Fit Min 20-34 "Helen" 3 Rounds 400m Run 21 KB Swings 53/35 12 Pull Ups 14 Min Cap -If you're feeling good, it's time to test your speed and endurance with Helen. The movements are so simple it allows for maximum intensity on this piece. Elite status is sub 7:00

Deadlift

QUALITY TIME

Finisher Min 80-90 15-12-9 Calorie Row Lateral Burpees Over Rower Power Snatch 75/55 10 Min Cap -This is your first "finisher" of the On Board process. It's meant to be high intensity, to the point, and over quickly. If you have energy left in the tank, don't hold back!

WARM UP

Warm Up Min 0-10 3 Rounds 1:00 Bike (your choice) :30 Hollow Hold :60 Single Unders :30 HS Hold Mobility Min 10-18 50' Duck Walk 50' Hurdlers Walk (imagine stepping over a fence) :90/side Couch Stretch :90/side Ankle Mobility of choice

Front Squat

@ 1

MOVE STEADY

Move Steady Min 45-65 3 Rounds 30 Air Squats 30 Box Jump Overs 24/20" 30/20 Calorie C2 Bike Rest 2:00 20 Min Cap -Your goal should simply be to keep moving. You need to find a pace where your legs don't quit. And if you do push it too hard, hopefully the rest can bail you out a bit.

FINISHER

Finisher Min 80-90 "Annie" 50-40-30-20-10 Double Unders Ab Mat Sit Ups 10 Min Cap -Finishing the day with another CF benchmark workout. Stay relaxed on Double Unders and try to move fast on the Sit Ups. If you don't have DU yet, use a 2x conversion for Singles in this workout