1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Cal Row
10 Plate Ground to Overhead
STATION 2
AMRAP
12 Ring Row
12 Up-Downs
STATION 3
14 DB Deadlift
14 Box Step-Ups
STATION 4
16 Slam Balls
16 Russian Twists
3 Rounds, graduating in difficulty…
1 Min Row (Easy → Mod → Hard)
10 Step Up → Low Box Jump → Higher Box Jump
10 MB Push Press → MB Thruster → Wall Ball
After the Warm-Up, go into the High Box Jump.
Max set of Unbroken Double-Unders
ON A 8:00 RUNNING CLOCK…
Work on setting a new PR.
3 rounds for time:
18/ 20 calorie row
39 Wallballs 14/20
78 Double unders
Happy Birthday Jessy!
2 SETS
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/ Medball)
2 ROUNDS
10 Groiners → 10 Boot Strap Stretches
20 Air Squats → 15 Jumping Air Squats
20 Lunges → 12 Alt. Step-ups
EVERY 1:15 x 7 SETS*
4 Back Squats
*Start at a moderate weight a build to a moderate-heavy weight.
AMRAP x 12 MINUTES
6 Front Squats (115/75)
12 Box Jumps
18 Sit-ups
30 Jumping Jacks (clap overhead & behind the back)
10 Scap Push-Ups
:30 Single-Unders
10 Alt. Plank Marches (refer to teaching section)
:30 Single-Unders w/higher jump
10 Knee Push-Ups
:30 Single-Single-Double
10 Push-Ups with a band
:30 Double-Under Practice
10 Push-Ups (the way you will do them for the workout)
“TRIPLE AMRAP”
AMRAP x 4 MINUTES
24 Double-Unders
12 Push-Ups
-Rest 2:00-
AMRAP x 3 MINUTES
20 Double-Unders
8 Push-Ups
-Rest 2:00-
AMRAP x 2 MINUTES
16 Double-Unders
4 Push-Ups
2-3 SETS
5/5 Side Plank Rotations
15 Hollow Rocks
20 Glute Bridge-Ups
2 Rounds of:
Jog Down
10 Jumping Jacks
Jog Back
Butt Kickers Down
10 Alternating Lunges
Butt Kickers Back
High Knees Down
5 Walk Outs
Hick Knees Back
Toy Soldiers Down
10 Hanging Knee Raises
Toy Soldiers Back
35 Minutes to get as far as you can:
10 Burpees
——————————-
10 Burpees
25 Box Jumps or Step Ups
——————————-
10 Burpees
25 Box Jumps/ Step Ups
50 Hanging Knee Raises
——————————-
10 Burpees
25 Box Jumps/ Step Ups
50 Hanging Knee Raises
75 Double Unders
—————————–
10 Burpees
25 Box Jumps/ Step Ups
50 Hanging Knee Raises
75 Double Unders
100 Calories of Choice
FOR PREP
15:00 Stretch & Mobilize as Needed for PP & Snatch Work
With a pair of light-moderate DBs…
AMRAP x 8
8 DB Suitcase Lunge
8/8 Arnold Press
8 DB Sumo Deadlifts
8/8 Single Arm DB Sumo Deadlift
8 Push Ups to Down Dog
5-3-1
Push Press
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
“DOUBLE AMRAP”
AMRAP x 4 MINUTES
2 DB Devil’s Press (40/30)|(30/20)
6 DB Push Press
8 DB Alt. Suitcase Lunges
-Rest 1:00-
Repeat!
*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.
3×3
Snatch DL*
*Pause :01 Above Knee then Continue Pull to Waist
3×3
Non-Heaving Snatch Balance
3×1
Heaving Snatch Balance
For all three movements, keep loading moderate (heavier than last week). Focus on position / control / appropriate speed.
1-1-1-1-1-1-1
Snatch
For the Snatch, keep loading heavy but sound mechanics (not 1RM). Build each set and rest as needed between lifts. Focus on position / control / speed.
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Single DB Box Step-Ups
STATION 2
Alt. DB Snatch
STATION 3
Sit-ups
STATION 4
Cal Row
With a pair of 2.5 or 5# plates…
AMRAP x 6
8 DB Suitcase Lunge
8/8 Arnold Press
8 DB Sumo Deadlifts
8 Push Ups to Down Dog
Heavier than last week
alternating EMOM with 125 Army Flutter Kicks (scale reps as needed)
Three Rounds for time of:
Run 200 meters
10 burpee pull ups
Rest 2 minutes
Three Rounds for time of:
Run 200 meters
10 burpee pull ups
—-
For total time. If you can’t do pull ups, do regular burpees.
RX – 7′ bar for women, 8′ for men.
AMRAP x 6 MINUTES
30 Mountain Climbers
:30 Hollow Body
15 Slam Balls
:30 Plank Hold
EVERY 1:15 x 7 SETS*
4 Push Press
*Start at a moderate weight a build to a moderate-heavy weight.
FOR TIME
3-6-9-12-15-18-21
Push Press (95/65)
Slam Ball (30/20)
2 ROUNDS
10/8 Cal. Bike
10 Alt. Cossack Squats → 10 Wall Squats
5/5 Single Arm Ring Rows → 10 Ring Rows
10 Alt. Reverse Lunges → 10 Air Squats @32X1*
*Tempo Squats – :03 descent, :02 pause in the bottom, explode up!
FOR TIME
25-20-15-10-5
Cal. Bike
Air Squats
Ring Rows
-14:00 Hard Cap-
2:00 EZ Warm-up on the Bike (blood flow!)
Into…
2 SETS
10 Alt. Groiners w/ Reach-Up*
5 Plate Bent Over Rows
5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down & up)
5/5 Plate Around the Worlds*
5 Plate Strict Press
*Drop elbow to floor then plant hand next to foot reach the opposite arm up to the sky, hold for :02 then switch sides.
**Start with plate in front of face and spin slowly around back of head. Once complete 5 rotations, switch directions and perform 5 the opposite way.
5-5-5
Back Squat
*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+
FOR TIME
50 Deadlifts (95/63)[135/93]
25 Pull Ups [Chest to bar]
30 Front Squat (95/63)[135/93]
15 Pull Ups [Strict Pull Ups]
10 Clean and Jerks (95/63)[135/93]
5 Pull Ups [Muscle Ups]
2 or 3 Rounds:
8 False Grip Pull Ups (Or Ring Rows), make them hard!
8 Strict Toes to Rings
3 ROUNDS
250m/200m Row
10 Wall Ball Deadlifts
10 Wall Ball Front Squats → 10 Wall Ball Thrusters → 10 Wall Balls
EVERY 1:15 x 7 SETS*
4 Deadlifts
*Start at a moderate weight a build to a moderate-heavy weight.
3 ROUNDS FOR TIME
10 Deadlifts (225/155)
25 Wall Balls
500m Row
-14:00 Cap-
FOR TIME
21-15-9
Double DB Ground to Overhead (50/35)
Burpee to Plate*
-Rest 1:00-
15-12-9
Double DB Ground to Overhead (50/35)
Burpee to Plate*
*Use a standard 45# Rogue Oly Bumper. Stand to extension every rep.
With a single light DB…
2 ROUNDS
6/6 DB Turkish Sit Ups
6/6 Overhead Split Squats
6/6 Single Arm Upright Rows
6/6 Single Arm DB Presses
6/6 Single Arm Deficit Push Ups*
*Single Arm Deficit Push Ups are with 1 hand on the DB other hand on the floor.
EMOM x 8 MINUTES
MIN 1 – 1L / 1R Turkish Get-Up (Building)
MIN 2 – Static Hold of Choice!*
*Wall-Sit
Plank
Active Squat
Bar Hang
HS Hold
Hollow
Superman
Plate OH Hold
KB Front Rack
AMRAP x 20 MINUTES
15 Up-Downs
30 Double Unders
1:00 Wall-Sit
30 Double Unders
15 Kettlebell Swings (53/35)|(35/26)
1:00 Ring FLR or Plank
EMOM x 16 MINUTES
MIN 1 – 20/15 Cal Row
MIN 2 – 5 Ring Muscle-Ups
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Single DB Box Step-Ups
STATION 2
Alt. DB Snatch
STATION 3
Sit-ups
STATION 4
Cal Row
5 minute AMRAP
Shuttle Runs
Coaches choice on distances, just keep people moving in groups of 2-4 people, between 1:1 and 1:2 rest.
Increase intensity each run.
6 hours of old school hip hop
https://youtu.be/HaRbwGzFqNQ
EMOM x 7 MINUTES
MIN 1 – 1L / 1R Turkish Get-Up (Building)
MIN 2 – Wall-Sit
22-16-10
Goblet Squat
Push Ups
Rest the balance of 7 minutes
22-16-10
Goblet Lunge 53/35
Push Ups
Rest the balance of 7 minutes
48 burpees for time
RX = 53/35
RX+ = 95/63 front squat & front rack lunge, bar facing burpees
3 ROUNDS
100m Jog
6 Single DB Box Step-Overs
6/6 Single Arm DB Suitcase Deadlifts
3 ROUNDS FOR TIME
400m Run
20 DB Box Step-Overs
15 DB Suitcase Deadlifts
-15:00 Hard Cap-
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
200m Run
STATION 2
AMRAP
30 Double Unders
15 KB Deadlift
STATION 3
EMOM
20 Mountain Climbers + 10 Russian KB Swing
1 ROUND
10 Samson Lunges*
5/5 Moose Antlers**
10 Scorpion Stretch***
2-3 ROUNDS (3 min max)
5 Double DB Sumo DL
5 DBL DB Bicep Curl to Press
5 Push Up to Down Dog
“TRIPLE AMRAP”
AMRAP x 5 MINUTES
10/8 Cal. Bike
10 Alt. DB Snatch
10 Push-Ups
-Rest 1:00-
Repeat!
-Rest 1:00-
Repeat!
AMRAP x 7 MINUTES
50m Shuttle Run
5 Burpee
10 Arm Haulers
10 Tuck-ups
5 Broad Jumps
EMOM x 12 MINUTES
MIN 1 – 10 Box Dips
Min 2 – 12 Rolling Tricep Extensions
MIN 3 – MAX Unbroken Push-ups
Score is total Push-ups
AMRAP x 12 MINUTES
100m Run
5 Wall Walks
100m Run
20 Alt. V-ups
Partner Warm-Up!
With a partner, grab a medball to share, and run 400m- switching who holds the medball whenever!
When they come in, put the medball away and one partner grabs a barbell!
1 ROUND:
P1: 5 RDL + 5 Hang Muscle Clean + 5 Hang Power Clean
P2: Spider Lunges & Bootstraps until P1 is done
Then switch roles!
1 ROUND:
P1: 10 Scap Pull-Ups + 5 Kip Swings + 5 Toes-to-Something
P2: Banded Face Pulls & Banded Lat Pull-Downs until P1 is done
Then switch roles!
FOR TIME
200m Sprint
30 Hang Power Clean (135/95)|(95/65)
50 Toes 2 Bar
200m Sprint
-Rest 1:00-
200m Sprint
30 Power Clean (155/105)|(115/75)
40 Toes 2 Bar
200m Sprint
-Rest 1:00-
200m Sprint
30 Squat Clean (185/135)|(135/95)
30 Toes 2 Bar
200m Sprint
*P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans and TTB any way. For the 200m sprint, each partner must run 100m while the other partner rests.
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Forearm Smash
*For both exercises, perform 1:30 on one side then 1:30 on the opposite side.
10min EMOM:
Lift Off + Snatch
3 Rounds:
400m Row
1 Round of DT (155/105)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 DB Push Press
1:00 Box Jumps
STATION 2
Moderate Pace Row
STATION 3
1:00 DBL DB Snatch
1:00 Sit-ups
STATION 4
Moderate Pace Bike
AMRAP x 14 MINUTES
14 Alt. DB Snatches (50/35)
14 Single DB Lunges*
*Hold DB in front rack with both heads of DB touching body.
3 ROUNDS…
5/5 SA DB Curl to Arnold Press
8/8 Split Squats → 8/8 DB Farmers Split Squats
10 Scap Pull-Ups
10 Scap Push-Ups
5 Broad Jumps → 5 Burpee Broad Jumps
EMOM x 8 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)
MIN 2 – Practice Full Climb or Scaling Option
EMOM x 15 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20)
MIN 2 – 200/150m Row
MIN 3 – 2-3 Rope Climbs
Score is weight on the DB Complex
FOR QUALITY*
100 Reps Banded Face Pull
100 Reps Banded Lat Pull Down
100 Reps Banded Tricep Ext
100 Reps Banded Kneeling Crunch
*Break up reps/sets in any order. Use medium sized band for all…need to be able to get at least 15-20 quick reps of each at a time when fresh.