Warm up
Running drills
Go every 5 mins
400m run into 20 KB front squats
400m run into 15 KB R single arm Clean n Press
400m run into 15 KB L single arm Clean n Press
400m run into 20 KB swings
Go every 3 mins
200m run into 15 G2OH
200m run into 15 SDHP
200m run into 15 R single leg DL
200m run into 15 L single leg DL
Skill
3 sets of
MaX Strict Pull ups + max kipping Pull Ups
16min amrap
8 Power Cleans 155/105
12 dips
16 Box Jump overs 24/20
Strength/skill
1set
Max Strict Press 95/65
1 set
Max Push Press 95/65
1 set
Max Push Jerks 95/65
For time:
7 Rounds
10 Front Rack Lunges 135/95
20 v-Ups
Warm up
Partner 6min AMRAP
P1 Bike
P2 10 dB front squat (light)
8 curls
6 presses
10 scorpions
10min AMRAP
10 wall ball tosses right side (against the wall)
10 wall ball toesses left side
10 slam balls
100 m run
8min Emom
8 DB thrusters
6min AMRAP
16 alt DB snatches
30 dubs
4min row or bike
2min max burpee reach
Core
Coaches choice
Teams of 3
21min Ladder
30-40-50-60-70-80….
•cal Bike
•DB SnatChes
•Burpees
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Warm-up
Junk yard dog
10 min ascending ladder 2xDB
1,2,3,4,5……
Cleans
Front squat
10,20,30,40……
Dubz
Run 100m after each round
3mins rest
10 min to complete descending ladder
10,9,8,7,6,5,4,3,2,1 done
Burpees
Reverse Lunges (each side)
Push up row ( each side)
Leg raise to hip raise
400m farmer carry if you put it down 10 jump squats
Core
3 x max hollow rocks
Skill
3 sets to accumulate as many reps as possible
Strict pull-ups
4 rounds for time
11 Squat Cleans 135/95
45 Dubz
18 Box Jumps
Warm up
Partner 6 min AMRAP
1-row
2- 10 jumping jack
10 mt climber
10 scorpions
8min AMRAP
15 KB G2OH
10 burpee box jumps
2min rest
8min AMRAP
12 cal row
12 KB Swings
12 HR push ups
2min rest
8min AMRAP
20 alt DB snatch
15 plank jacks
2min rest
400m med ball run
Skill
3 sets to accumulate as many reps as possible
Strict HSPU
Every 7min for 3 Rounds
400m Run
17 S2OH 115/85
18 T2B
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