10 minute AMRAP:
200 meter row/run
10 air squats
10 banded pass thrus
10 banded figure 8’s (5 each arm)
:30 pigeon pose (each leg)
5 rounds of…
120 sec on-60 sec off
20/15 calorie row
then AMRAP hang power snatch
200 meter run
then AMRAP pull ups
50 DU/150 singles
then AMRAP shoulder press
EMOM 6
Minute 1- :45 Lateral Skaters
Minute 2- 5 Glute Bridge-Ups + Glute Bridge Hold in the remainder of the minute.
Minute 3- :25 DB Burpees + :25 DB Push Press
3 Sets for Quality
12 Single KB Bottom Up Curls
15 Double KB Glute Bridge Floor Press
4 Sets for Max Reps
1:00- DB Hang Power Cleans (35/20)
1:00- Meter Row
1:00- DB Devils Press
1:00- Wall Sit Hold
2 Rounds
:30 Tuck Hold
5 Sumo Deadlifts
5 KB High Pulls
5 Up-Downs
5 Kip Swings*
*In the second round, progress to Knees to Chest or Toes to Bar.
AMRAP 20*
20 Sumo Deadlift High Pulls (75/55)
30 Toes to Bar
40 Up-Downs
*P1 works while P2 rests. Alternate reps as necessary. Split all reps evenly.
POST WORKOUT STRENGTH
3 Sets
:30 Hollow Body Hold
:30 Single Arm Turkish Sit-Up (R)
:30 Single Arm Turkish Sit-Up (L)
1:00 Quad Heel Taps
2 Rounds
8 Step-Ups
8 RIng Rows
8/8 Cossack Squats
2 Rounds
10 Box Jumps
10 Kip Swings
10 Slow Air Squats
Moderate-heavy. Maintain weight from last week or increase slightly.
If too many athletes to use the rig, sub Bent Over Rows (45/30) for Pull-Ups.
AMRAP 4*
6 Front Squats (115/75)
8 Pull-Ups
10 Box Jump Overs (24/20)
*Pick up where you left off.
-Rest 1:00 between sets-
3 Sets
2-3x:
300 meter row
5 inchworms
10 air squats
10 dynamic 90’s (5 each arm)
10 pausing air squats
For Time:
30 clean and jerk
rest 2 minutes
5 rounds:
15 calorie row
15 kb swings
rest 2 minutes
4 rounds:
10 push ups
20 tricep dips or tricep extensions
30 air squats
rest 2 minutes
3 rounds:
30 alt. lunges
15 deadlifts
rest 2 minutes
2 round:
20 wall balls
30 sit ups
rest 2 minutes
50 burpees
AMRAP 5
8/6 Calorie Row
10 Med Ball Deadlift
10 Lunges
5 Push-Ups
For Time
50/40 Calorie Row
50 Ball Slams (2014)
50 Forward Lunges
25/20 Calorie Row
50 Push-Ups
25/20 Calorie Row
50 Ball Slams
50 Forward Lunges
50/40 Calorie Row
OPTIONAL Post Workout Strength
3 Sets for Max Reps
1:00- Box Dips
1:00- DB Pullover
1:00- Easy Row
10 minute AMRAP:
10 air squats
10 lunges
100 meter run
10 pvc pass thrus
10 pvc figure 8’s
100 meter run
10 spiderman lunges
10 push up toe touch
27-24-21-18-15-12-9-6-3
Calorie row
KB swings
Goblet squats
Ring rows/pull ups
100 meter run
AMRAP 5
100m Run
20 Alternating Tuck-Ups
10 Air Squats
20 Quad Heel Taps
Build every other round.
Every 4:30 x 3 Sets
400m Run
20 Up-Downs
15 Hang Power Cleans (95/65)
Max Alternating V-Ups with the remaining time.
10 minute AMRAP:
100 meter run
10 PVC pass thrus
10 PVC figure 8’s
100 meter run
10 air squats
10 spiderman lunges
20 minute AMRAP:
100 single jumps
50 ab mat sit ups
25 deadlifts
Rest 5 minutes:
15 minute AMRAP:
50 single jumps
25 plank plate pull throughs
10 power snatch
1 Round
:30 Single Unders
:30 Alternating DB Deadlifts
:30 Fast Wrist Single Unders
:30 Alternating DB High Pull
:30 Penguin Taps
:15/:15 Single DB Push Press
:30 Single Single Double Under or Double Unders
:30 Alternating DB Hang Snatch
Moderate-heavy. Maintain weight from last week or increase slightly.
AMRAP 7
8 Deadlifts (185/135)
12 Alternating DB Hang Snatch (50/35)
24 Double Unders
-Rest 1:00-
AMRAP 7
8 Deadlifts
12 Alternating DB Hang Snatch
24 Double Unders
