Practice DU’s for 2 minutes
See above
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
21-15-9
Overhead Squat
Pull Up
Alternate for Pull Up is Jumping Pull Up. Don’t expect to do all the OHSs unbroken.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Snatch warm up and skill w/ PVC
5 Rounds for time of:
Run 400m or Row 500m
6 Power snatches, 135#/95#
*Run is preferred, but row if needed due to weather, etc. Scaled/Masters Run 300m or Row 375m & 95#/65#. Rx+ 165#/115#
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
20 Minute AMRAP with a partner of:
30 Cleans and Jerk
40 Calorie Row
50 V-Ups
60 Wall Balls
Only one partner works at a time.
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
For time, or 20 min cap, whichever comes first:
50-40-30-20-10 Reps of:
Sumo deadlift high pulls
Hang power cleans
Push presses
Burpees
*Only one bar per team! If you want to use two bars, then you will set up in the open gym side. Recommended weights for men would be 75-115#, women 55-75# (Rx+ 135#/95#). Only one partner working at a time.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
AMRAP 12 min:
2 Rounds of:
– 16 Weighted lunge steps, 45’s/25’s DBs
– 16 Toes to bar
– 8 DB Power cleans
Then, 2 Rounds of:
– 16 Weighted lunge steps, 45’s/25’s DBs
– 16 Pull-ups
– 8 DB Power cleans
*Scaled/Masters use single DB, kipping knee raises, jumping pull-ups, but no DB power cleans. Rx+ do 17.2
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
Spend 5-10 minutes as a group – Coach’s choice of movements.
Various agility drills using ladder or hoops.
5 Rounds for time of:
1 Rope climb, 18’/15′
7 Box jumps, 24″/20″
15 KB swings, 55#/35#
*Rest 3 minutes between rounds. Rx+ Legless, 30″/24″, 75#/55#
Leg Over, Leg Hug, Body Rock, Scorpion, Cossack, Runner, Table
Various agility drills using ladder or hoops.
2 Rounds of:
15 Push Ups
15 Ring Rows
6 Minutes:
750m Row
AMAP Turkish Get Up
Rest
6 Minutes:
75 Abmat Sit Up
AMAP Box Jump
Spend 5-10 minutes as a group – Coach’s choice of movements.
Snatch warm up and skill w/ PVC
EMOM for 30 Min:
Even: 1 Snatch
Odd: 20 Quick feet (10 each foot)
*You can increase snatch weight each rep if you want. Keep it fast though – no press outs. Squat is preferred.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Complete 3 Rounds of the following:
5 Pull-ups
10 Push-ups
15 Air squats
20 Double unders
Warm-up to 65% and start your sets. Try to increase each set if possible.
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Girls use 35# bar. Masters/Scaled 35#/25# and RR if needed. No Rx+ option, just go AFAP.
High knees, butt kicks, etc. Dynamic.
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
21-15-9
Thrusters, 95# / 65#
Pull-ups