EMOM x 6 MINUTES
MIN 1 – 10 Ring Rows + MAX Jumping Jacks
MIN 2 – 10 Air Squats + MAX Alt. V-ups
EVERY 2:00 FOR 4 SETS
5 Strict Pull-ups
15 Supinated Bent Over Row*
*Keep weight moderate.
FOR TIME
200m Farmer Carry (53/35)
into…
7 ROUNDS
5 Pull-ups
10 Sit-ups
15 Air Squats
into…
200m Farmer Carry
GENERAL WARM-UP (4 MIN CAP)
2 ROUNDS
100m Jog
10 Jumping Air Squats
10 Alt. Tall Plank Shoulder Taps
:30 Down Dog
SPECIFIC WARM-UP (5 MIN CAP)
1 ROUND (W/LIGHT-MOD KB)
5/5 Single Arm KB Front Rack Squats
5/5 Moose Antlers*
5/5 Single Arm KB Push Press
5 Cat/Cows
5/5 Single Arm KB Thrusters
1 ROUND (W/LIGHT-MOD KB)
5 DBL KB Squats
5/5 Moose Antlers
5 DBL KB Push Press
5 Cat/Cows
5 DBL KB Thrusters
3 SETS
200m Run
10 Right Arm KB Thrusters
200m Run
10 Left Arm KB Thrusters
200m Run
10 KB Thrusters
-Rest 2:00 b/t Sets-
-18:00 Hard Cap-
1:00 Bike/Row (start :20 easy→ :20 moderate→ :20 hard)
Then go into…
2-3 ROUNDS:
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 KB Goblet Squats (pause :01 at the bottom)
10 KB Good Mornings
EMOM x 24 MINUTES
MIN 1 – 2-3 Front Squats (Athlete Choice, Heavy*)
MIN 2 – 12/10 Cal Bike/Row/Ski
MIN 3 – 2-3 Rope Climbs
MIN 4 – :45 Static Hold (Athlete Choice**)
*Bar for the Front Squat can come from the rack or the floor.
**Options for Static Hold…
Hollow Hold
Superman Hold
Plank Hold
L-Sit
Wall-Sit
Tuck Hold
Bar Hang
Ring Support Hold
Bottom Dip Hold
KB Front Rack Hold
Log your weight for the Front Squat.
FOR QUALITY
4 SETS
1:30 Max Distance HS Walk*
-Rest as needed b/t Sets-
*Set-up a course with 5×5′ increments and approach as you would an Open workout. If you fail during the walk, go back to the start of that increment. Take adequate rest b/t sets.
No Additional Conditioning. Hit Full GPP with hard effort.
1:00 Bike (start :20 easy→ :20 moderate→ :20 hard)
Then go into…
2-3 ROUNDS:
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 KB Goblet Squats (pause :01 at the bottom)
10 KB Good Mornings
EMOM x 24 MINUTES
MIN 1 – 2-3 Front Squats (Athlete Choice, Heavy*)
MIN 2 – 12/10 Cal Bike
MIN 3 – 2-3 Rope Climbs
MIN 4 – :45 Static Hold (Athlete Choice**)
*Bar for the Front Squat can come from the rack or the floor.
**Options for Static Hold…
Hollow Hold
Superman Hold
Plank Hold
L-Sit
Wall-Sit
Tuck Hold
Bar Hang
Ring Support Hold
Bottom Dip Hold
KB Front Rack Hold
Log your weight for the Front Squat.
FOR QUALITY
4 SETS
1:30 Max Distance HS Walk*
-Rest as needed b/t Sets-
*Set-up a course with 5×5′ increments and approach as you would an Open workout. If you fail during the walk, go back to the start of that increment. Take adequate rest b/t sets.
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Bike Sprint
1:00 Max Push-ups
STATION 2
1:30 Row or Bike @ Moderate Pace
STATION 3
:30 Bike Sprint
1:00 Max Push-ups
STATION 4
1:30 Row or Bike @ Moderate Pace
Start with some Panda, take it from there: https://open.spotify.com/playlist/5kSAE1O3DB0mXxXY25z3EP
5-10-15 yard shuttle of:
1 – jog
2- run
3 close to a sprint
Coaches: make 3 – 6 lanes and use a 1:1 or 1:2 work:rest rate. Hand touch on lines.
2 ROUNDS:
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 KB Goblet Squats (pause :01 at the bottom)
10 KB Good Mornings
EMOM x 24 MINUTES
MIN 1 – 2-3 Front Squats (Athlete Choice, Heavy*)
MIN 2 – 12/10 Cal Row
MIN 3 – 2-3 Rope Climbs
MIN 4 – :45 Static Hold (Athlete Choice**)
*Bar for the Front Squat can come from the rack or the floor.
**Options for Static Hold…
Hollow Hold
Superman Hold
Plank Hold
L-Sit
Wall-Sit
Tuck Hold
Bar Hang
Ring Support Hold
Bottom Dip Hold
KB Front Rack Hold
Log your weight for the Front Squat.
AMRAP x 6 MINUTES
100m Run
30 Mountain Climbers
5/5 DB Arm Haulers
5/5 SA SL Deadlift
EMOM x 8 MINUTES
3 Deadlifts*
*Increase weight every other round. Keep weight moderate-heavy.
AMRAP x 14 MINUTES
3-6-9…and so on
Deadlifts (155/105)
Toe 2 Bar or Hanging Knee Raise
Burpee Over Bar
EMOM x 6 MINUTES
MIN 1 – Plank Hold → Hollow Hold (MIN 4)
MIN 2 – 5/5 Single Arm Ring Rows → 10 DBL Ring Rows (MIN 5)
MIN 3 – :45 Row @ Moderate Pace → :30 @ Workout Pace (MIN 6)
EMOM x 12 MINUTES
MIN 1 – :50 Max Sit-Ups
MIN 2 – :40 Max Ring Rows
MIN 3 – :30 Max Cal. Row
2-3 SETS
10 DB Floor Press in Glute Bridge Hold
5-8 Pike-Ups on Rower
3-5 Minutes of Foam Rolling then…
AMRAP x 5 MINUTES
10 Glute Bridges (pause :01 at the top)
10 Barbell Elbow Punches (5/arm with empty barbell)
5 Strict Press (pause :01 at the top)*
5 Burpees Over Bar (can jump over Jump Rope if needed)
20 Single Unders (or 10 DU)
ON A 12:00 RUNNING CLOCK…
Establish 10RM Push Press*
*Max 2 attempts at 10RM
EVERY 4:00 x 3 SETS
10 Calorie Row
20 Push Press (75/53)[115/73]
30 Box Jump (20in.)
FOR TIME*
Hit a 4th Set of the Workout!
*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!
FOR QUALITY
2 SETS
1:00 Alt. DB Snatch (50/35)
-Rest 1:00 b/t Sets-
into…
2 SETS
1:00 DB OH Walking Lunge (50/35)*
-1:00 Rest b/t Sets-
*:30 on L-arm / :30 on R-arm.
**Goal for these skill sets is to flow through the DB movements and feel comfortable with your movement. Do not go for max reps. Visualize how you would approach these movements in an Open workout.
No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.1 at max effort. Do not double up workouts…hit one with everything you’ve got.
3-5 Minutes of Foam Rolling then…
AMRAP x 5 MINUTES
10 Glute Bridges (pause :01 at the top)
10 Barbell Elbow Punches (5/arm with empty barbell)
5 Strict Press (pause :01 at the top)*
5 Burpees Over Bar (can jump over Jump Rope if needed)
20 Single Unders (or 10 DU)
ON A 12:00 RUNNING CLOCK…
Establish 10RM Push Press*
*Max 2 attempts at 10RM
EVERY 4:00 x 3 SETS
15 Burpee Over Bar
20 Push Press (115/75)|(75/55)
30 Box Jump (20 or less)
FOR TIME*
Hit a 4th Set of the Workout!
*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!
FOR QUALITY
2 SETS
1:00 Alt. DB Snatch (50/35)
-Rest 1:00 b/t Sets-
into…
2 SETS
1:00 DB OH Walking Lunge (50/35)*
-1:00 Rest b/t Sets-
*:30 on L-arm / :30 on R-arm.
**Goal for these skill sets is to flow through the DB movements and feel comfortable with your movement. Do not go for max reps. Visualize how you would approach these movements in an Open workout.