Warm up
Partner bike
Bear crawl out
10 Sonics
10 banded GM
Crab crawl back
8min AMRAP
10 power snatches (65/95)
8 T2B
6 Burpees
2min rest
6min AMRAP
15 hang power clean (65/95)
7 burpees over bar
2min rest
4 min AMRAP
12 Romania DL
4 burpee tuck jumps
2min rest
2 min max burpee
Core 2rds 40on/20off
Cork screws
Hip raises
Flutter kicks
V-ups
1min rest
Skill/strength
Strict tempo pull ups
5×2 of
1sec up
3 sec hold
3 sec negative
12min Ascending Ladder (3-6-9-12…)
Thruster (96/65)
Bar-facing Burpees
C2B Pull-up
15min amrap
50 Dubz
25 KBS 24/16
100m Run
Warm up
Tabata style
1st min bottom of burpee
2nd min top of burpee
3&4 min full burpee
2rds 45on/ 15 transition
Plyo box step ups
Battle ropes
KB SDHP
Row
Wall balls
KG Full swings
Sled push
Dubz
Bear Crawls
Ring rows
5 mins 400m recovery run
400 m framer carry. If you put it down 10 jump squats
“I love DB’s”
For time
50 single arm DB Clean and jerk 50/35
70 body weight lunges
50 DB Snatches 50/35
70 body weight Lunges
50 Push up Rows 50/35
70 body weight Lunges
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
Teams of 2
2 Rounds
60 Hang Snatches 115/85
50 cal bike or Row
40 Ring/Box Dips
30 T2B
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
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
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