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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
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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)
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200 meter sled push 160/120
100 burpees
1 mile run
2k row
100 wallballs 20/14
(break this up however you want)
4 Rounds
11 burpees over bar
11 pullups
11 power cleans 115/83
Rest one minute
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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)
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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.
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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
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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.
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CHIPPER-STYLE WARM-UP…
1:00 Calf Stretch on Wall/Rig (:30 Each Leg)
40 Single-Unders
10 Ankle Circles (5 Clockwise & 5 Counterclockwise on Each Ankle)
30 High Singles
10 Calf Raises
20 2 Singles + 1 Double Under
10 Air Squats
10 Double-Unders
50-40-30-20-10
Double-unders
Sit-ups
2 SETS
:30/:30 Calf Stretch*
1:00 Cobra Stretch
(No Measure)
*Elevate foot against wall to stretch each calf.
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3 ROUNDS (6:00 CAP)
:30 Bike
5 Slam Ball Deadlift
10 Slam Ball G2O
10 Slam Ball Lunges
10 Jumping Squats
EVERY 1:30 FOR 6 ROUNDS
3 Deadlift
+
2 Hang Power Clean
+
1 High Hang Power Clean
(Score is Weight)
EMOM x 14 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – 15/12 Cal Bike
*Deadlift starts moderate then can build every round or every other round.
(Score is weight)
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1 ROUND
P1: 200m Run
P2: Row (run is timer)
*alternate P1 and P2
Into…
1 ROUND
5/5 SA Ring Rows
5/5 SA Strict Press
10 Groiners
Into…
1 ROUND
5/5 SA Ring Row
5/5 SA Push Press
10 Up-Downs
8-8-8
Push Press
(Score is Weight)
FOR TIME
750m/500m Row
-into-
4 ROUNDS
12 Push Press (115/75)|(75/55)
12 Pull-ups
-into-
800m Run
-16:00 Time Cap-
(Score is Time)
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2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Run 400m
Rest Remainder
STATION 2
40 Box Jumps
Rest Remainder
STATION 3
30 Burpees
Rest Remainder
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2 ROUNDS (6 Min Cap)
3 Up-Downs + 5/5 Single Arm DB Sumo DL
3 Up-Downs + 5/5 Single Arm DB Snatch
3 Up-Downs + 5/5 Single Arm Front Rack Lunges
EMOM x 16 MINUTES
MIN 1 – 5 Up-Downs + 15 DB Sumo Deadlifts
MIN 2 – 5 Up-Downs + 10 DBL DB Snatches
MIN 3 – 5 Up-Downs + 14 Alt. Front Rack Lunges
MIN 4 – :45 MAX Hollow Hold
(Score is Load)
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We’ve done enough pulling off the ground this week. Working on good squat then doing a jerk on tired legs. Straight dip and drop under bar.
8 Rounds
Row/Bike/Ski
1:30 on, :30 off
Try to keep a consistent “push” pace.
~1000+/850+ on Rower
~62+/56+ RPM on Bike
~800+/700+ on Ski
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50 JJ – 50 Mountain Climbers
Then…
3 Rounds of…
5/5 SA KB Sumo Deadlift
5/5 SA RKBS
10 Plank Transitions
10 Scap Pull Ups
EMOM x 18 MINUTES
MIN 1 — :50 Max Reps of “KB Flow” (53/35)|(35/26)*
MIN 2 — :50 Max Reps of “BW Flow”**
MIN 3 — :50 Max Reps of Rope Climb
*1 Rep of “KB Flow” is…
1 SA Russian Swing (L)
1 SA KB Hang Clean (L)
1 SA Russian Swing (R)
1 SA KB Hang Clean (R)
**1 Rep of “BW Flow” is…
1 Air Squat
1 Step-Back to Plank
1 Sit-Thru (L)
1 Sit-Thru (R)
(Score is Rope Climb Reps, do flow movement as practice)
Stagger start to allow for uninterrupted rope climbs.
3 SETS
1:00 Max Cals on Rower
1:00 KB Plank Taps
1:00 Alt. V-Ups
-Rest 1:00 b/t Sets-
(Score is Lowest Cals on Rower)
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1 ROUND
10 Scap Push-Ups
5 Push-Up to Pike
10 Air Squats
5 Cal Row
into…
1 ROUND
10 Alt DB Renegade Rows
10 MedBall Front Squats
5 Cal Row
AMRAP x 12 MINUTES
12/10 Cal. Bike
12 Alt. DB Renegade Rows
12/10 Cal. Row
12 Wall Balls
(Score is Rounds + Reps)
2-3 SETS
:30 Calf Raises (on an elevated surface)
:30 Rest
:30 Alt. Deadbugs
-1:00 Rest b/t Sets-
(No Measure)
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1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
15 Push-Ups
STATION 2
AMRAP
20 Mountain Climbers
20 Russian Twists
STATION 3
EMOM
15 DB Strict Press
STATION 4
AMRAP
10 Box Jumps
12 DBL DB Russian Swings
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400m Run
30 sec hang from bar
-Into-
3 ROUNDS
15 Glutes bridges (1 sec hold)
5 push ups
10 squat therapy
3/2 strict pull ups or 7 ring rows
5 back squat (2 sec hold)
5-10 pounds heavier than last week.
AMRAP x 10 MINUTES
5/3 strict pull ups
Run 200 meters
(Score is Rounds + Reps)
FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders
(No Measure)
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ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
(No Measure)
2:00 EZ ROW…
-Into-
3 ROUNDS (w/ a light DB)…
6 SA Standing DB High Pull (L)
6 SA DB Strict Press (L)
‘25 SA DB OH Walk (L)
6 SA Standing DB High Pull (R)
6 SA DB Strict Press (R)
‘25 SA DB OH Walk ®
-Break out PVC or Barbell Into-
10 Barbell Elbow Punches
10 Strict Presses
10 Push Presses
-Quick Demo / Progression-
10 Push Jerks
5 SETS*
1 Push Press
+
2 Push Jerk
+
3 Split Jerks
*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.
(Score is Load)
AMRAP x 10 MINUTES
6 Push Jerk (155/105)|(115/75)
15/12 Cal Row
(Score is Rounds + Reps)
FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders
(No Measure)
30 muscle-ups for time
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
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Do this walking with a barbell. You can team up and take turns, walk 12 steps with a barbell locked out overhead.
Build up in weight to something tough but still safe.
16 Minute AMRAP
20 Shoulder to Overhead (95/63)
15 Box Jumps (24/20)
10 Burpee Pull Ups
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ALTERNATING TABATA (:20 ON/ :10 OFF)
8 ROUNDS TOTAL…
1: Air Squat (1111)
2: Single Unders*
*Change up this movement every round: Single Unders, Backwards Jump Rope, Single Unders Right Leg, Single Unders Left Leg, etc
5-5-5-5
Tempo Front Squat (3211)
(Score is Weight)
EMOM x 12 MINUTES
MIN 1 – 60 Double Unders
MIN 2 – 12 Front Squats (135/95)|(95/65)
MIN 3 – :40 Barbell Front Rack Hold
(No Measure)
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EVERY 1:30 FOR 2 SETS
50m Run
6 DB Suitcase Deadlifts
8 Scap Push-Ups
Tuck/Hollow Hold for the remainder of time!
– 1:00 Rest-
EVERY 1:30 FOR 2 SETS
50m Run
6 DB Hang Muscle Cleans
8 Knee Push-Ups
Tuck/Hollow Hold for the remainder of time
EVERY 3:00 FOR 4 SETS
200m Run
20 Hang Power Cleans
20 Push-Ups
(Score is Each Set For Time)
2-3 SETS
10 DB Hammer Curls
10 DB Pull-Overs
(No Measure)
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3 Rounds:
20 Jumping Jacks
12 Alt Plank Shoulder Taps
12 PVC Thrusters
6 Scap Pull Ups
4 Rounds for quality:
5-10 Strict Pull Ups
:20 support hold on rings [Rx+ muscle up into support]
14 Low Ring Push Ups
14 Hollow Rocks
2 Rounds for Time:
70 Wall Balls
70 Butterfly Sit Ups