5MIN AMRAP:
WALL BALL “CINDY”
5 PULL-UPS
10 PUSH-UPS
15 WALL BALLS
5 ROUNDS: (EMOM)
2 SQUAT CLEANS
1 CLUSTER
2 THRUSTERS
-BUILD IN WEIGHT
21-15-9
CAL ROW
BURPEES OVER ROWER
SHORT “ANNIE”
40-30-20-10
DOUBLE UNDERS
SIT-UPS
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
15 Slam Balls
15 Cal Row
STATION 2
AMRAP
10 Slam Balls
10 Cal Row
STATION 3
AMRAP
8 Slam Balls
8 Cal Row
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
FOR TIME
50 HSPU*
*Strict or Kipping, work on your weaker skill!
(Score is Time)
AMRAP x 15 MINUTES
15 HSPU
15 Pull-Ups
15/12 Cal Bike
(Score is Rounds + Reps)
PARTNER WARM-UP…IN TEAMS OF 2:
JUNKYARD DOG WARM-UP
5X EACH PARTNER
P1: Sit with legs straight in front of the body, arms out like a T
P2: Jump over 1 arm + legs + 1 arm x 5 reps
Then…
5X EACH PARTNER
P1 starts at the bottom of a Push-Up while P2 jumps (two-foot takeoff) over their body
P1 comes to the top of a Push-Up while P2 army crawls under their body
Switch after 5 reps
IN TEAMS OF 2…
3 ROUNDS FOR TIME*
1000m Row
80 Wall Balls
60 Burpees
*P1 works while P2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t partners.
(Score is Time)
IN TEAM OF 2…
3 SETS FOR MAX REPS*
:45 Russian Twist
:15 Transition / Rest
:45 Plank Hold
:15 Transition / Rest
P1 performs Russian Twists while P2 holds Plank. Once :45 expires, transition and switch roles.
(No Measure)
3 SETS FOR QUALITY
20 Back Rack Lunges (155/105)
20 Tall Box Jump (30/24)
20 Unbroken Toes to Bar*
-2:00 Rest b/t Sets-
*If athlete can not perform 20 unbroken TTB, choose the highest number able to perform unbroken.
(Score is Time for Each Set)
4 Rounds
11 burpees over bar
11 pullups
11 power cleans 115/83
Rest one minute
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
200 meter sled push 160/120
100 burpees
1 mile run
2k row
100 wallballs 20/14
(break this up however you want)
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
Buy In: 200m Run (Warm-Up Pace)
AMRAP x 4 MINUTES
10 Alt. Groiners
5 Jumping Air Squats
10 Glute Bridge Ups
5 Ring Rows
Buy Out: 400m Run (Workout Pace)
IN TEAMS OF 2 …
ON A 14:00 RUNNING CLOCK…
P1 COMPLETES…
400m Run
WHILE P2 PERFORMS AMRAP OF…
20 Air Squats
15 Russian KBS
10 Ring Rows
*Partner 1 is the timer, while Partner 2 completes AMRAP. When P1 returns from run, partners switch and P1 picks up where P2 left off.
(Score is Rounds + Reps)
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
8 Minutes Of:
Jog Down & Back x3
30 Single Unders
5 Up Dog -> Down Dog
:20 Lizard per side
10 Air Squats
10 Hanging Knee Raises
25 Minute AMRAP:
100 Double Unders
50 Air Squats
25 Push Ups [Rx+ 12 Strict HSPU]
10 Ring Dips
5 Strict Pull Ups [Rx+ replace dips and pullups with 7 muscle ups]
:20 L-Sit of any kind.
Full depth in squats, don’t cheat. Good push ups without “worming” up.
L-Sit can be hang or in ring support, accumulate 20 seconds.
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Jumping Air Squats
STATION 2
Max DB Hang Power Cleans
STATION 3
Max DB Push Press
STATION 4
Max Plank
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
ON A 15:00 RUNNING CLOCK…
5:00 EZ Jog
into…
5:00 EZ Row
into…
5:00 EZ Bike
*Get a good sweat in. Pick a pace that you can sustain for all 15:00.
(No Measure)
GENERAL WARM-UP (7:00)
2:00 on any monostructural piece (moderate!)
INTO…
2 SETS
10 PVC Passes (straight arms and controlled)
10 PVC Snatch Balance (to ½ Squat Power)
10 PVC Back Back Squats (:02 pause in the bottom)
10 PVC Behind the Neck Presses (from the bottom of the last squat!)
20 PVC Hops (jump from side to side)
ON A 20:00 RUNNING CLOCK…
Build to 3RM Snatch*
*Power or Full, Athlete Choice
(Score is Load)
For Time: 30 Snatches, 135# / 95#
*Last seen 2018
EMOM x 15 MINUTES
3 Power Clean & Jerks*
Min 1,2,3 – 155/105
Min 4 – Rest
Min 5,6,7 – 185/135
Min 8 – Rest
Min 9,10,11 – 225/155
Min 12 – Rest
Min 13,14,15 – AHAP
*Athlete can choose to go unbroken or break-up the reps. Fast singles are fine.
(Score is Final Weight)
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
800 meter run
INTO…
10 strict press PVC or empty bar
10 Push Press
10 Sit Ups
10 V-Ups
5 sets of 5 (5-10 lbs heavier than last week if possible)
2 rounds for time of:
30 Hang DB Snatch/Side 50/35 | 40/25
Run – OR – Row 1000 meters
30 Burpees
5 sets, 10 reps each:
DB Front Raise
DB Lateral Raise
DB Curl (Slow)
DB Tricep Kick Back
Rest 1 minute
Do these sets as a group, with the coach counting off reps. Slower is better than fast. Heavier is not better. Better is better.