Row 2,000 calories
Run 1600
120 Walking Lunges with DBs
80 Strict Push Ups
60 Dumbbell Thrusters
40 Burpee Pull Ups (switch every 10)
Switch at will, one partner works at a time – GET AFTER IT!
1 mile run
Turkish get-up to the balance of 15 min
Spend the next 10-15 min teaching the kipping pull-up. For athletes without pull-ups, learn the kip in a band.
5 rounds for time:
500m run
2 rounds of “Cindy”
Hip + Knee + Floor
3 Rounds:
400m Row
15 Power Cleans (135/93)
10 Push Jerks
-12min CAP-
(1 burpee per remaining rep)
AMRAP X 4 MINUTES
8 Samson Lunges
8 Slam Ball Deadlifts
:20 Squat Hold with Slam Ball
ON A 5:00 RUNNING CLOCK …
Practice Air Squat Mechanics
FOR TIME*
5-10-15-20-15-10-5
Slam Balls
Air Squats
*After every set, perform 20 Mountain Climbers
-14:00 Hard Cap-
(Score is Time)
1 ROUND
25 Jumping Jacks
25 Bicycle Crunches
50’ Shuttle Run
1 ROUND
20 Lunges (w/o barbell)
20 Deadbugs
50’ Shuttle Run
1 ROUND
10 Alt. Lunges w/ barbell
:30 Side Plank (L/R)
50’ Shuttle Run
EMOM X 12 MINUTES*
MIN 1 – 12 Front Rack Lunges
MIN 2 – :45 Hollow Body Hold
*Keep weight light-moderate.
(Score is Weight)
“TRIPLE AMRAP”
AMRAP x 3 MINUTES
MAX Slam Balls (20/10)
-Rest :30-
AMRAP x 3 MINUTES
MAX Alt. V-ups
-Rest :30-
AMRAP x 3 MINUTES
MAX Front Rack Lunges (95/65)
(Score is Reps)
10 minute AMRAP @ warm up pace:
Run or Row 800m
into…
40 Jumping Jacks
30 Mountain Climbers
20 Jump Squats
10 Alt. Lunge
10 Push Ups
5 Strict Pull Ups
Do not repeat row or run, go back to jumping jacks. Warm up pace!
Grab a bar.
Spend 10 minutes lined up with coach instructed technique drills.
Be patient, get better, then go faster because your technique is great.
5 ROUNDS FOR TIME OF:
10 Power Clean (115/75) (95/63)
10 Shoulder to Overhead
Run 200 meters
(Score is Time)
Use a weight you can do unbroken – this is cardio, not strength. Use dumbbells as needed. Modify movements to maintain stimulus.