Warm up
Bike 2rds
1min easy 30sec med 30 hard
Then 2min at the rig for the calf/hamstring stretch
10 mins to run 1 mile
100 dubz (300 singles)
90 alt single arm kb swings
80 step ups
70 hallow rocks
60 OH lunges
50 Burpees
40 push-ups
30 pull ups
20 cal bike
10 Empty BB Bear complex
15 dragon flags
Skill W/U
12min of work
Max HS Hold
6 strict Ring Dips
6 strict T2B
4 Rounds
400m Run
16 Box jump overs
14 Russian KBs 32/24
12 S2OH 115/85
Barbell work
Every 12sec for 6min
1 cluster 135/95
7 Rounds
30sec DuBz
30sec Burpees
30sec Pull Ups
30sec of rest
Warm-up
Drills across the Gym
Sampson Stretch, walking knee to chest, leg kicks,
High knee, butt kicks& C skip
8 min to complete
800m Run
30 wall Balls
6 min to complete
600m run
20 Ball slams
5 min to complete
400m run
10 BB bear complex
4min to complete
200m run 25 Burpees
3min rest
50 cal on the bike
For time:
100 squats
15 HSPU
75 squats
15 HSPU
50 squats
15 HSPU
25 squats
15 HSPU
Teams of 2
Teams of 2 follow the leader
Section 1
15 cal Bike or Row
30 wall balls 20/14
Section 2
15 cal Bike or Row
30 Push Press
Section 3
15 cal Bike or Row
30 Ball Slams
Section 4
15 cal Bike or Row
30 ring dips
Section 5
15 cal Bike or Row
30 Burpees
Every 3min for 24min
200m Run
7 Power Cleans 135/95
10 Pull ups
Warm up
Coaches choice game
50 full KB swings
50 box jumps
100m run
40 v-ups
40 lunges
100m run
30 cal row
30 plank jacks
100m run
20 cal bike
20 sdhp
100 run
10 DB thrusters
10 Man Makers
100m run
Bar work
5×5
OH Squats (off Rack)
Increase weight after each set
15min
12min amrap
12 DB Snatches
12 DB Goblet Squats
12 T2B
12 DB lunges
Warm up
400m run
2rds
10 Sampson
5 inch worms
10 scorpions
Each sec 3 rds 40on/20off
w/ 1 min rest btwn 2xDB
sec1
Hang squat clean and Jerk
Alt curls
OH Hold
Sec2
Push- up row
Skull crushers
Alt floor press
Sec3
DL
Front squats
Alt bent over kick backs
Core 100 atomic sit ups
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