Warm up
Coach’s choice
6 min AMRAP
10 alt DB snatch
10/7 cal on bike
10 burpee
10 plank jacks
2min rest
6min AMRAP
10/7 cal bike
15 ball slams
5 heavy DB clean over the shoulder
2min rest
6min AMRAP
10 alt DB thrusters
8 burpees
3/3 R/L DB sots press
40 dubs
Core
Coach’s choice
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Max Effort 1-Mile Run
Warm up
3rds
5 inch worms
10 scorpions
10 mt climbers
30 single jump rope
Each section is 40on/20of for 3 rds w/ 1 min rest Btwn sections
Sec1
Push ups
DB curls
Sec2
DB Romain DL
KB full swing
Sec3
Reverse lunges
Ploy step ups 20inch box
Sec4
Plank holds
Super-mans
Core
1rd 40on/20 off
High knee taps
Fast Mt climbers
Bicycle crunch
V-ups
Plank knee to elbow
Teams of 2
2 Rounds
60 Hang Snatches 115/85
50 cal bike or Row
40 Ring/Box Dips
30 T2B
Skill/strength
Tempo Strict Pull Ups
5×3
2/0/1
2sec down/0 seconds at the bottom/1sec up
*40 sec rest between sets
*To be performed together as a class
*scale to banded
5 Sets
2min on 1min off
3 Clusters 155/105
6 C2B Pull ups
9 Box Jump Overs 24/20
Warm up
Running drills
1mile run
100 box step ups
80 hallow rocks
800m run
60 lunge hops
40 ring rows
400m run
20 burpee reach
200m run
Warm up banded
3rds
10 GM
10 pull apart
5/5 R/L OH press
100m rum
Tabata alt movements
Jumping jacks/ plank jacks
1min transition
1 min bike or row
2min rest
Tabata
KB swings/ KB SDHP
1min transition
1min bike or row
2min rest
Tabata
Jump squats/ bottom of burpee
1min transition
1min bike or row
2min rest
Tabata
Push ups/ V-ups
1min transition
1min bike or row
Every 4 min for 5 Rounds
Must complete
50 Dubz
30 wall balls
18 Burpees
Skill/strength
Tempo Strict HSPU
5×3
2/0/1
2sec down/0 seconds at the bottom/1sec up
*40 sec rest between sets
*To be performed together as a class
* scale down to Seared DB Press if needed
For time
30 Power Cleans 135/95
800m run
20 Jerks 135/95
400m run
10 clean and Jerks
Warm up
Partner 6min AMRAP row
15 banded kB swings
10 Mt climbers
10 scorpions
8min AMRAP
100m
10 DB hang squat cleans
10 box jumps
2min rest
8min AMRAP
20 wall balls
15 HR push ups
10 DB thrusters
2min rest
8min AMRAP
10 DB curl and press
15 Burpees
30 Russian KB swings
Core
Coaches choice
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