Leg Over, Leg Hug, Body Rock, Scorpion, Cossack, Runner, Table
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
3 Rounds for time of:
20 Cal Row
10 Clapping push-ups
20 Lunge jumps
10 Quick feet each foot
*All out efforts. Rest 3 minutes between each round.
Practice DU’s for 2 minutes
Spend 5-10 minutes as a group – Coach’s choice of movements.
Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.
– TTB/Kipping knee raises
– KB swings, light
– Barbell thrusters
– Mountain climber push-ups
– Quick feet
It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.
EOMOM as a group. Get the work done in the time allotted. Use spotters for the heavy sets.
EMOM 10 Minutes:
10 Quick feet (5 each foot)
10 KB swings, 55#/35#
5 Box jumps, 24″/20″
*Go until you no longer get the work done or 10 min, whichever comes first. If you make it 5 or less rounds, do 50 burpees. If you make it 6-9 rounds, do 25 burpees. If you make it the full 10 rounds, no penalty. Scaled/Masters 7 KBS 45#/25#, 3 BJ or step-ups. Rx+ 75#/55# and 30″/24″.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:
– Double unders
– Pull-ups
– Dips – Ring or stationary
– Hollow rocks
– Supermans
– OH squats
It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.
EOMOM as a group. Weights should be a bit lighter so you can complete each set quickly.
EMOM 10 Minutes:
Even: 30 seconds Pull-ups for reps
Odd: 30 seconds Push presses for reps, 95#/65#
*Scaled/Masters sub RR as needed, 65#/45#. Rx+ C2B pull-ups and 135#/95#
Get as many reps as possible in 30 seconds, then rest 30 seconds. Record total reps each round.
Practice DU’s for 2 minutes
Spend 5-10 minutes as a group – Coach’s choice of movements.
Snatch warm up and skill w/ PVC
Start at 60% or more and add 5-10# each rep if possible. If you want to work technique, stay at 65% and do 2 reps each minute.
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
Scaled/Masters sub kipping knee raises, 85#/55#
Neck, Shoulders, Hips, Knees, Ankles
Practice DU’s for 2 minutes
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
On the minute for 10 minutes
Even: 5 Roll to Stand
Odd: Kettlebell Swing
Practice DU’s for 2 minutes
Spend 5-10 minutes as a group – Coach’s choice of movements.
5 Minutes Rowing Technique
3 Rounds, each for time of:
Row 750m
20 Burpee box jump overs, 24″/20″
Row 750m
*Rest 5 minutes between rounds. Record times of each round.
Scaled/Masters Row 500m, 15 Burpee box step-ups, Row 500m.
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.
AMRAP 27 Min:
28 Bar muscle ups (sub 2x pull-ups)
1 Rope climb (sub 9 ring rows)
28 Power cleans, 135#/95#
1 Rope climb
28 Wall walks (sub 2x push-ups)
1 Rope climb
28 Power snatches, 95#/65#
1 Rope climb
28 Box jumps, 30″/24″
1 Rope climb
28 OH squats, 115#/75#
1 Rope climb
28 Burpees
1 Rope climb
*Scaled/Masters 95#/65# PC, 65#/45# PS, 75#/55# OHS and 24″/20″ box step-ups. Rx+ 185#/125# PC, 135#/95# PS, 155#/105# OHS and 36″/28″ box jumps.
The weights are just guidelines. Stick with what you can do with good form. Better to go light and fast than heavy with bad form.
On floor: Side roll, hip raises, cat/camel, etc..
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
With a partner complete the following 5 stations, working at each station for 4 minutes:
Farmer’s Carry
Dumbbell Push Press
V-Up
DB Hang Power Clean
Jumping Jack
Various agility drills using ladder or hoops.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
Scaled/Masters 65#/45#
EMOM:
Perform 1 thruster the first minute
Perform 2 thrusters the second minute
Perform 3 thrusters the third minute
*Continue adding 1 rep every minute until you are no longer able to complete the reps in the one minute time frame.
**If you last less than 10 minutes, row 1000m. If you last over 10 but under 15 minutes, row 500m. No rowing penalty if you last over 15 minutes. Rx is 95#/65#, Scaled/Masters is 65#/45#. No Rx+ option, just do the work.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Spend 10 minutes rolling out/smashing/mobilizing
Neck, Shoulders, Hips, Knees, Ankles
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
For 18 minutes , on the minute, alternate trhough:
1) 100m Row
2) 5 Deadlift 185#/135#
3) 7 Burpees