2 Rounds:
200 meter run
10 pvc o/h squats
10 pvc o/h reverse lunges
10 spiderman lunges with a twist
10 mountain climbers
Tabata
alt. db bent over rows
alt. box step ups with db
alt. db floor press
right leg box step up
alt. hammer curls
left leg box step up
db skull crushers
box jump overs
alt. db strict press
weighted flutter kicks
RUNNING WARM-UP (4 MIN)
100m Quick Jog
25’ Toe Walk
25’ Heel Walk
25’ Toy Soldiers
25’ High Knees
25’ Butt Kickers
100m Hard Jog
Into..
2-3 ROUNDS (5 MIN CAP)
:30 Row @ Mod Hard Pace
6 Up-Downs + Alt. Shoulder Tap
6 Step-Ups + Slow Negative
6 Squat Jumps
EMOM x 20 MINUTES
MIN 1 – 200m Run
MIN 2 – 15/12 Cal Row
MIN 3 – Max Box Jumps (24/20)*
MIN 4 – Rest
*Step-Down Mandatory
(Score is Lowest Box Jumps)
EMOM x 20 MINUTES
MIN 1 – 200m Run
MIN 2 – 12/10 Cal Row
MIN 3 – Max Box Jumps (20)*
MIN 4 – Rest
*Step-Down Mandatory
(Score is Lowest Box Jumps)
EVERY 1:30 x 4 SETS
3 Kip Swings
+
2 Pull-Ups
+
1 Chest to Bar Pull-Up
-Rest w/ Time Remaining-
(No Measure)
EVERY 1:30 x 4 SETS
3 Kip Swings
+
2 Dynamic Kips*
+
1 Pull-Up
*Pulling Knees-Up Behind the Bar.
-Rest w/ Time Remaining-
(No Measure)
200m Group Jog
Into…
3 ROUNDS
10 Banded Dante Rows
10 Alt. Banded Deadbugs
10 Banded Hip Pull Throughs*
10 Arm Haulers
Into…
200m Group Jog
*Band attached to the rig at hip height. Face away from the rig while holding the band between the legs. Hinge back then squeeze the glutes/flex the quads to pull the band through the legs, finishing in a tall, neutral position.
*Start Heavy and build to Heavy+.
Week 5 of 7 (Oly Cycle)
(Score is Weight)
AMRAP x 12 MINUTES
2 Rope Climb*
5 Deadlifts (275/185)
25 Sit-Ups
*2 Rope Climbs can be subbed for 6 Strict Pull-Ups
(Score is Rounds + Reps)
AMRAP x 12 MINUTES
3 Strict Pull-Ups*
5 Deadlifts (205/145)
25 Sit-Ups
*3 Strict Pull-Ups can be subbed for 1 Rope Climb
(Score is Rounds + Reps)
8 minute AMRAP:
100 meter run
5 walkouts
10 dynamic 90’s (5 each arm)
10 Cossack squats
10 wall slides
10 squat therapy
35 minute partnerAMRAP:
100 double unders or 300 single jumps
then:
40-30-20-10
front squats
burpees
*400 meter run between each round
then:
100 double unders or 300 single jumps
**rest 2 minutes then repeat
***partners will split reps evenly
***1 partner works while the other rests
EMOM x 8 MIN (:40 ON / :20 ON)*
MIN 1: Step-Ups → Box Jumps
MIN 2: S.A. KB Swings → S.A. KB Cleans (:20/:20)
MIN 3: Tuck-Ups → V-Ups
MIN 4: :20 Dead Hang + :20 Active Hang → :20 Scap Pull-Ups + :20 Kip Swings
*Progress to the second movement(s) halfway through the EMOM
IN TEAMS OF 2…
AMRAP x 16 MINUTES
6 KB Goblet Alt. Box Step-Up* (53/35)
8 Toes to Bar**
6/6 Single Arm KB Push Press
16 Box Jumps (24/20)
*Step to a 90 degree knee heioght
**Option for Toes to ‘Something’
(Score is Rounds + Reps)
*P1 starts the AMRAP, once they reach the Box Jumps…P2 can start the AMRAP. P2 Chases P1 the entire workout but can not pass them.
3 SETS
40 Alt. KB Flutter Kicks
20 KB Horn Curls
20 KB Upright Rows
-Rest As Needed b/t Sets-
(No Measure)
3 ROUNDS
1:00 Row → :45 Row → :30 Row*
5/5 DB Windmills
10 Alt. Lunges w/PVC Pass Thru
5 Jumping Air Squats w/PVC Overhead
*As the Row time decreases, let’s increase the RPM!
*Start Light-Mod and build to Moderate-Heavy. The second wave of 8-6-4 should be heavier than the first.
(Score is Weight)
Week 4 of 7 (Oly Cycle)
(Score is Weight)
EMOM x 12 MINUTE
MIN 1 – 20/15 Cal Row
MIN 2 – 1 Power Snatch (Mod-Heavy)*
*Athlete chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Score is the combined total weight of all successful lifts.
(Score is Total Weight)
EMOM x 12 MINUTE
MIN 1 – 15/12 Cal Row
MIN 2 – 2 Power Snatch (Mod)*
*Athlete chooses Moderate loading to start. Reps do not need to be TNG. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lifts. Score is the combined total weight of all successful lifts.
(Score is Total Weight)
TABATA, 8 ROUNDS :20 ON // :10 OFF
MVMT 1 – High Knees
MVMT 2 – Butt Kickers
MVMT 3 – Single Unders
MVMT 4 – Scap Pull-Ups
Into…
1-2 ROUNDS (Time Permitting)
200m Run
8 False Grip Vertical Ring Rows*
12 Alt. Lunges → DB Front Rack Alt. Lunges (light weight)
16 Double Unders (:20 Practice)
*Position the rings higher, squat under, and think about pulling the rings to the sternum, closer to the belly button. Keep the hands in the false grip, close to each other (think of the fists like magnets!).
EMOM x 6 MINUTES
MIN 1 – 1-2 Strict Ring Muscle-Ups*
MIN 2 – EZ Cardio
(No Measure)
EMOM x 6 MINUTES
MIN 1 – 3-5 Strict Pull-Ups
MIN 2 – EZ Cardio
(No Measure)
FOR TIME
1200m Run
30 Alt. DB Front Rack Lunges (50/35)
100 Double Unders
Muscle-Ups*
100 Double Unders
30 Alt. DB Front Rack Lunges
1200m Run
*Option:
15 Ring Muscle-Ups
25 Bar Muscle-Ups
(Score is Time)
FOR TIME
1200m Run
30 Alt. DB Front Rack Lunges (35/20)
150 Single Unders
Pull-Ups*
150 Single Unders
30 Alt. DB Front Rack Lunges
1200m Run
*Option:
15 Burpee Pull-Ups
25 Pull-Ups
(Score is Time)
3:00 Row
Into…
2-3 ROUNDS
50’ Light KB Goblet hold Walking Lunges
3/3 Single Leg Bridge-Ups at a 30X3* Tempo
:45 Plank Hold
*This is shorthand for what is called “tempo” in the strength and conditioning world. This means 3 seconds down, 0 second at the bottom, eXplode up and 3 second hold at the top.
*Start Moderate-Heavy and build to Heavy.
Week 4 of 7 (Oly Cycle)
(Score is Weight)
8 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Deadlifts (Athlete Choice, Moderate-Heavy)**
MOVT 2 – Up-Down Over Bar
MOVT 3 – Sit-Ups
-No Additional Rest b/t Sets-
*1 SET = MOVT 1-MOVT 3.
**Goal = Choose a weight that allows you perform 7-10 TNG Reps each interval.
(Score is Total Reps)
10/10 Sciatic Nerve Floss
10/10 Banded Hamstring Stretch
10 Slow Cat/Cows
(No Measure)
1 ROUND
1:00 EZ-Mod Row for Calories*
6 Alt. Groiners + Twist
15 Med Ball G2O
10 PVC Pass Throughs
Into…
1 ROUND
Row*
6 Cossack Squats
7 Med Ball Overhead Press
7 Med Ball Front Squat
10 PVC Superman Pass Throughs
Into…
1 ROUND
Row*
6/6 Med Ball Around the World
10 Med Ball Thruster
10 Slow Alt. Dead Bugs
*Focus in Round 1 is to Bike for 1:00 at a Light to Moderate pace. In the next round aim to finish those same number of Calories in less time.
*Start Moderate and build to Moderate-Heavy.
Week 4 of 7 (Oly Cycle)
(Score is Weight)
*Start Moderate and build to Moderate-Heavy.
Week 4 of 7 (Oly Cycle)
(Score is Weight)
AMRAP x 15 MINUTES
19 Wall Balls (20/14)
10 Cal Row*
*Cals increase by 4 Cals each full round.
(Score is Rounds + Reps)
NOTE: W.O.W. this our pick for epic workout of the week! This workout was remixed from Open 19.1.
AMRAP x 15 MINUTES
19 Wall Balls (14/10)
10 Cal Row*
*Cals increase by 2 Cals each full round.
(Score is Rounds + Reps)
NOTE: W.O.W. this our pick for epic workout of the week! This workout was remixed from Open 19.1.
AMRAP x 3 MINUTES
20 Crossbody Mountain Climbers
8 Scap Push-Ups
6 Knee Push-ups*
4 Tall Jumps
*Option for Standard Push-Ups.
Into…
2 ROUNDS
6 Clean Deadlifts
6 Upright Rows
6 Alt. Elbow Punches
6 Push-Ups
5 SETS*
1 Clean Pull
+
1 Clean High Pull
+
1 Muscle Clean
*Start Light and build to Moderate.
-Rest As Needed b/t Sets-
Week 4 of 7 (Oly Cycle)
(Score is Weight)
21-15-9
Clean, 135# / 95#
Ring Dips
(Score is Time)
NOTE: New Benchmark. Option for Power Clean or Squat Clean in today’s workout.
FOR TIME
21-15-9
Power Cleans (135/95)*
Hand Release Push-Ups
(Score is Time)
NOTE: New Benchmark. Power Clean only.
12 Slow Arm Haulers
10 Cat/Cows
1:30/1:30 Banded Lat/Tricep Distraction
(No Measure)
