partner warm-up
4 rounds:
partner a: row 100 meters
partner b: 20 ab mat sit ups
8 Minute EMOM
15 DU or 30 singles
and 1 squat clean
rest 3 minutes
in 8 minutes complete:
800 meter row
then cycle through:
5 deadlifts
10 box jumps
rest 3 minutes
in 8 minutes complete:
800 meter row
then cycle through:
5 front squats
8 burpees
30 Seconds:
PVC Hang High Pulls
Active Samson
PVC Hang Muscle Snatch
Air Squats
PVC Power Snatch Balances
Active Spidermans
PVC Squat Snatch Balances
Push-up to Down Dog
PVC Hang Squat Snatches
With Empty Barbell:
5 Hang High Pulls
5 Hang Muscle Snatch
5 Power Snatch Balances
5 Squat Snatch Balances
5 Hang Squat Snatches
PVC Pass Throughs: 30 Seconds
PVC Lat Stretch: 30 Seconds
PVC Overhead Squat Hold: 45 Seconds
Chest-to-Bar:
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
Squat Snatch:
Establish Grip
.
3 Snatch Deadlifts
3 Hang High Pulls
3 Hang Muscle Snatches
3 Overhead Squats
.
3 Snatch Balances (3 Inch Drop)
3 Snatch Balances (6 Inch Drop)
3 Snatch Balances (Full Depth Drop)
.
3 Sets:
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Squat Snatch
Give athletes 15 minutes to build to a heavy single
21-15-9
Squat Snatch (95/65)
Chest-to-Bar Pull-ups
8 minute running clock:
10 calorie row
10 side squats each way
10 glute bridges
10 pvc pass thrus
10 figure 8’s
Find a Partner
8 Rounds for time:
8 right arm db snatch (50/35)
8 right arm o/h walking lunges with db (50/35)
8 HSPU or 4 wall walks
8 left arm o/h walking lunges with db (50/35)
8 left arm db snatch (50/35)
100 meter run together
*partners will complete all 8 reps before other partner begins
200 Meter Row
30 Seconds
Jumping Jacks
Box Step-ups
Air Squats to Medicine Ball
Jumping Jacks
Lateral Box Step-ups (30 Seconds Each Leg)
Squats Holding Medicine Ball
Jumping Jacks
Low Box Jumps (Step Down)
Push Press & Reach with Medicine Ball
Alternating Bird Dogs: 1 minute
10 Max Height Jumps in Place (No Box)
5 Low Box Jumps
5 Workout Height Box Jumps
5 Medicine Ball Thrusters
5 Max Height Wallballs
5 Wallballs
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Row 500M
Run 400M
Review Complex and give Athletes 10 Minutes to warm up the complex
Partner Bear Complex:
10 Rounds For Time
Complete 7 Unbroken Sets of this Complex (115/75):
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Partners must complete a full set unbroken before switching
35 Min Time Cap:
30 Seconds
Hollow Hold
PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers
Superman Hold
PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers
PVC V-Ups
PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Couch Stretch: 90 Seconds Each Side
10 Scap Pull-ups
5 Kip Swings
5 Kip Swings (Emphasizing Tight Arch Position)
3 Knees to Chest
3 Toes to Bar
15 Second Hang Position Hold
15 Second Catch Hold
3 Pausing High Hang Power Cleans
5 Hang Power Cleans
*Pause in the Catch Position for 2 Seconds
Push Jerk Movement Prep
15 Second Dip Position Hold
15 Second Overhead Hold
5 Pausing Push Jerks
3 Push Jerks
*Pause in the Catch Position for 2 Seconds
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Toes to Bar
8 minute AMRAP:
200 meter run
20 air squats
20 Spiderman lunges
2100 meter row
21 deadlifts
21 box jumps
21 ab mat sit up
1500 meter row
15 deadlifts
15 box jumps
15 ab mat sit ups
900 meter row
9 deadlifts
9 box jumps
9 ab mat sit ups
run options:
2000 meter run
1400 meter run
800 meter run
Group Warm-Up
2 Rounds: 30 sec each mvmnt
Jump Rope
Air Squats to Med Ball
Ball Slams
Mod Burpee w/ Slow Push Up
Reverse Lunges
Sit Ups
Deck Of Cards
Round 1:
Hearts=Burpees
Diamonds=DB Snatch
Clubs=Push Ups
Spades=Air Squats
Joker= 400m Run
Round 2:
Hearts=Ball Slams
Diamonds=Wall Ball Sit Ups
Clubs=Renegade Rows
Spades=Box Step Overs
Joker=150 Jump Rope Singles (50 DUs)
3x:
200m Run
1 min Jump Rope
10 Air Squats
:30 sec Down Dog
5 Push-ups
10 Ring Rows
:30 sec Plank
200m Row
Then:
10 PVC Pass Throughs
10 Figure 8s (5 each direction)
Review Shoulder Press & DB Push Press:
Superset:
A1: Shoulder Press 4×3
A2: Ab Mat Sit-ups 4×15
A3: Rest
Review Lunge and Burpee standards
3 Rounds:
1:00 – DB Push Press (5#-10#)
1:00 – DB Walking Lunges
1:00 – Burpees
1:00 – Rest
Score will be total Burpees after the 3 rounds.
Plank Ball (like Hot Potato):
Kids hold a plank position in a circle. While the music is on, players must maintain the plank and pass the “hot potato” med ball with a single hand or head-butt. when the music stops, the player who last touched the potato must go to the center of the circle and perform a designated exercise for 3-5 reps. Play resumes after the exercise is complete.
60 Seconds
Easy Row
Single Unders
Glute Bridges
45 Seconds
Moderate Row
High Single Unders
Single Leg Glute Bridges (Each Side)
30 Seconds
Faster Row
Fast Single Unders
Glute Bridge Walkouts*
*From a Glute Bridge, Walk Each Foot 4 Steps Out and 4 Steps In
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Row
30 Seconds Easy
20 Seconds Moderate
10 Seconds Fast
Double Unders
30 Seconds High Single Unders
30 Seconds Double Under Practice
Deadlifts
10 Mixed Grip Empty Bar Deadlifts
Build to Workout Weights
Score is heaviest Deadlift weight.
On the 4:00 x 5 Rounds:
25/20 Calorie Row
50 Double Unders
5 Deadlifts
*Build in Deadlift Weight*
