3 ROUNDS (7 min max)
200m Run
5/5 SA Front Squat
5/5 SA Push Press
:15/:15 SA FR Hold
EMOM x 12 MINUTES
MIN 1 – :45 KB FR Hold
MIN 2 – :45 DBL KB Hollow Body Flutter Kicks
MIN 3 – :45 KB Suitcase Lunges
(Score is Weight)
FOR TIME
21-15-12-9*
DBL KB Thrusters (53/35)|(35/26)
*Complete a 400m Run after each full round.
(Score is Time)
200m Run
3 Rounds
10 KB Swings
10 Kip Swings
10 Air Squats
Coach Lead PVC Warm-Up
25 Min AMRAP with A Partner
2000m Row Buy In
then
Max Rounds of
5 Power Snatch (135/85)
10 T2B
15 Air Squats
One partner works at a time.
Row can be split however
Then One partner will complete one full round at a time. P1 works while P2 rests.
EMOM x 6 MINUTES*
Round 1
1: Bike Easy-Mod
2: Slam Ball Deadlifts
3: Samson Lunges
Round 2
1: Bike Mod-Fast
2: Slam Balls
3: Slam Ball Lunges
ALTERNATING TABATA*
MOVT 1 – Ring Rows or Jumping Pull-ups
MOVT 2 – Deficit Push-ups
*8 Sets EACH. Alternate Movements Every Set for a Total of 8:00 of Work.
(Score is Reps)
EMOM x 16 MINUTES
MIN 1 – 16/13 Cal Bike
MIN 2 – 20 Slam Balls (30/20)|(20/10)
MIN 3 – 15 Pull-ups
MIN 4 – 20 Single DB FR Reverse Lunge (50/35)|(25/15)
(No Measure)
Coach-led Dynamic Warm-up
then…
3 ROUNDS — 3 REPS OF EACH…
1. Down and Up (torso vertical and fast drive!)
2. Elbows High and Outside (bar speed and keep the bar close!)
3. Muscle Clean (bar speed and finish!)
4. Clean Drop (fast feet!)
5. Hang Power Clean (jump + pull under!)
ON A 10:00 RUNNING CLOCK…
Build Quickly to Heavy Single Power Clean & Jerk*
*Building should take you up to or past your weight in the workout.
(Score is Load)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
FOR RECOVERY
3:00 Slow Bike, Run or Walk
3:00 Foam Rolling Lats & Shoulders
(No Measure)
3 ROUNDS
:30 Air Squats
:30 Burpees
:30 Deadlifts
:15 Rest
ON A 12:00 RUNNING CLOCK…
Build to 2RM Power Clean
(Score is Weight)
4 SETS
AMRAP x 3 MINUTES
3 Power Cleans (135/95)|(95/65)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
1:00 Bike (Easy Pace)
3 ROUNDS…
10 Alt Box Step Ups (20″)
10 KB Deadlifts
10 Sit Ups
1:00 Bike (Hard Pace)
5 SETS
20/15 Cal Bike
25 Russian KB Swing (70/53)|(53/35)
20 Box Step-Ups (24/20)*
-Rest 2:00 b/t Sets-
*No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional.
(Score is Each Set for Time)
3 SETS
30 Weighted Sit-Ups*
*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.
(Score is Load)
FOR TIME (5 MINUTE CAP)
1 ROUND
100m Run
10 KB DL
10 KB High Pull
10 Wall Ball Front Squat
1 ROUND
100m Run
10 KB SDHP
10 Wall Ball Thrusters
10 Step-ups
10-8-6-4
Sumo Deadlift
(Score is Weight)
AMRAP x 15 MINUTES
200m Run
12 Wall Balls (20/14)|(14/10)
12 Sumo Deadlift High Pulls (95/65)|(75/55)
12 Box Jumps (24/20)
(Score is Rounds + Reps)
3 ROUNDS:
100m Run (increasing pace w/each round)
10 Up Downs
10 Scap Pull Ups
2 ROUNDS:
10 Arm Haulers
10 DB Tempo Strict Press (31X1)
10 Scap Push Ups
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row
(No Measure)
E2MOM x 20 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.
(Score is Reps)
AMRAP x 5 MINUTES
20 Single Unders
5/5 SA Russian KB Swings
5 Burpees
8-6-6-4
Push Press
(Score is Weight)
3 SETS*
20 Push Press (95/65)|(65/45)
15 Burpees Over Bar
20 Russian KB Swings (70/53)|(53/35)
50 Double Unders
-1:30 Rest b/t Sets-
*Start at a different movement each Set and work through movements in any order.
(Score is Each Round for Time)
1:00 Alt. Groiners
1:00 Bootstraps
Into…(8:00 Cap)
2 Quick Rounds
10 Air Squats Narrow Stance
10 Elbow Punches
2 Quick Rounds
10 Air Squats Wide Stance
10 RDLs
2 Quick Rounds
10 Empty Barbell Back Squats
10 Empty Barbell Hang Muscle Cleans
FOR LOAD
10RM Back Squat
(Score is Load)
4 ROUNDS FOR TIME
75 Double Unders
15 Hang Squat Clean (95/65)|(65/45)
-11:00 Hard Cap-
(Score is Time)