10 minute AMRAP:
200 meter row
10 pausing air squats
10 reverse lunges
10 spiderman lunges
10 dynamic 90’s (5 each arm)
10 pvc pass thrus
5 Rounds:
300 meter row
15 deadlifts
10 front squats
5 thrusters
5 Rounds
100m Run/Row
5 Bootstrappers
10 Air Squats
If 4 or less athletes, may use the rig and do back squat. If 4 or more, do front squat from the ground.
Start moderate-heavy and build to heavy.
If 4 or more athletes, the back squats are from the ground. Be sure the clean the bar, push press or jerk it, and then GENTLY place in the back rack position.
Every 3:30 x 4 Sets
400m Run/500m Row
Max Back Squats (135/95)
10 minute AMRAP:
100 meter run
5 dynamic 90’s each arm
5 pvc good mornings
10 pvc pass thrus
10 pvc o/h squats
10 spiderman lunges
10 Rounds:
6 deadlifts
6 hang power cleans
6 front squats
6 burpees
6 box jumps
200 meter run/300 meter row
100 ab mat sit ups
AMRAP 5
8 Up-Downs
8 Med Ball Deadlifts
4 Burpees
4 Ball Slams
The goal is to build every minute, so stick with small increases.
Choose a weight light enough to be able to cycle through the power cleans fairly quickly.
For Time:
AMRAP x 2 Minutes
Max Ball Slams (20/14)
Rest :30
27-21-15-9
Power Cleans (95/65)
Hand Release Push-ups
Rest :30
AMRAP x 2 Minutes
Max Ball Slams
Time Cap 16:00
Try to match second AMRAP count with first.
Group Warm-Up:
Tabata:
Spiderman lunges
PVC pass thrus
jump rope
PVC good mornings
20 seconds of work
10 second of rest
we will hit each movement 4 times
25 minute EMOM:
minute 1: 10 burpees
minute 2: 25 air squats
minute 3: 12 HRPU
minute 4: row or 200 meter run
minute 5: rest
1 Round
30 Jumping Jacks
10 Scap Push-ups
8/8 Single Arm DB Strict Press
Into
1 Round
30 Jumping Jacks
10 Up-Downs
7/7 Single Arm DB Push Press
Into
1 Round
30 Jumping Jacks
6 Burpees
6/6 Single arm DB Push Jerks
4 Sets*
5 Single Arm Push Press
+
4 Single Arm Push Jerk
+
3 Single Arm Split Jerk
*Complete complex on right side and immediately complete complex on left side.
Rest as needed between sets.
EMOM 14
Minute 1- 8 DB Shoulder to OH (Athlete Choice)
Minute 2- 16/13 Calorie Row
Weight should be moderate-heavy to heavy.
10 minute warm-up:
200 meter run
10 spiderman lunges
30 second pigeon pose each leg
10 air squats
10 pvc pass thrus
10 pvc good mornings
10 pvc figure 8’s
Buy In:
30 Clean and Press
Then:
3 Rounds:
400 meter run
21 KB Swings
12 Pull UPs
Then:
50-40-30-20-10
DU
Ab Mat Sit Ups
Buy Out:
30 Power Snatch
AMRAP 5
100mm Jog
55/55 Single Arm KB Sumo Deadlift
10 Ball Slams
:30 Med Ball Overhead Hold
AMRAP 16
400m Run
10/10 KB Hang Power Cleans (Athlete Choice)
20 Ball Slams (20/14)
Post Workout Strength
4 Sets
10/10 KB Bent Over Row
100′ KB OH Walk
Rest :30 Between Sets
2-3x:
200m Run
10 Step-ups
10 Light DB Shoulder Press
10 Burpees
Review all movements and give atheltes time to warm up to all weights.
Teams of two:
50 Power Cleans (95/65)
50 DB Step-ups (50/35- 1 DB)
50 Shoulder Press
40 Power Cleans (115/75)
40 DB Step-ups
40 Push Press
30 Power Cleans (135/95)
30 DB Step-ups
30 Push Jerks
20 Power Cleans (155/105)
20 DB Step-ups
20 Split Jerks
On a 5:00 Running Clock
250m Row
20 Med Ball Deadlifts
20 Med Ball Squats
20 Med Ball Strict Press
10/10 Split Squats
20 Glute Bridges
EMOM 10
Minute 1- 5/5 Front Rack Reverse Lunges
Minute 2- :50 Weighted Glute Bridges
AMRAP 4
Max Wall Balls (20/14)
Rest 1:00
AMRAP 4
Max Calorie Row
Rest 1:00
AMRAP 4
Max Wall Balls (20/14)
