2x:
5 up downs
10 push ups
15 air squats
10 light kb swings
10 light kb goblet squats
Work :30, rest :30
kb swings
burpees
goblet squats
ab mat sit ups
goblet squats
burpees
kb swings
*complete 5 rounds of 1 movement before moving on to the next movement
Play a Game!*
Or…
Alternate Warm-Up Option:
2-3 ROUNDS
15 Toe Touch Jumping Jacks
10/10 Side Plank Rotations
10 Slam Ball Deadlift
10 Slam Ball Push Press
*This is a great time to throw out a fun quick game of Lumberjacks and Farmers. Have athletes grab KBs of different sizes and lay them out in a coned off area. Split the class into 2 Groups: Lumberjacks and Farmers. On 3,2,1, Go… Lumberjacks will attempt to knock down as many KBs as possible. Farmers will attempt to stand up as many KBs as possible. Have the game go for :30, and then call “Time.” The group with the most KBs either standing or knocked over will win, the losing team will perform a penalty (i.e. 5 Burpees or 5 Air Squats. Repeat 3 Times or as you see fit.
EMOM x 9 MINUTES
MIN 1 – :20 Tib Raises + :20 Calf Raises*
MIN 2 – :20 Glute Bridge-Up + :20 Glute Bridge-Up Hold**
MIN 3 – :50 EZ Cardio Choice
*Plate Deficit Optional.
**Weighted Raises/ Hold Optional.
(No Measure)
EMOM x 12 MINUTES
MIN 1&2 – AMRAP of…12 Slam Balls (Athlete Choice) + 20 Sit-Ups
MIN 3 – 1:00 Cardio Choice
-Rest 1:00-
EMOM x 12 MINUTES
MIN 1&2 – AMRAP of…12 KB Russian Swings (Athlete Choice) + 20 Alt. Russian Twists*
MIN 3 – 1:00 Cardio Choice
*Weight Optional for Twist
(Score is Total Rounds + Reps)
EMOM x 9 MINUTES
MIN 1 – :25/:25 Single Arm Slam Ball or KB Overhead Hold
MIN 2 – 10-15 KB Upright Rows
MIN 3 – :50 Alt. 90-90 Hip Rotations
(No Measure)
2-3 ROUNDS
15 Toe Touch Jumping Jacks
10/10 Side Plank Rotations
10 Med Ball Deadlift
10 Med Ball Push Press
EMOM x 9 MINUTES
MIN 1 – :20 Tib Raises + :20 Calf Raises*
MIN 2 – :20 Glute Bridge-Up + :20 Glute Bridge-Up Hold**
MIN 3 – :50 EZ Cardio Choice
*Plate Deficit Optional.
**Weighted Raises/ Hold Optional.
(No Measure)
EMOM x 12 MINUTES
MIN 1&2 – AMRAP of…12 Ball Slams (Athlete Choice) + 20 Sit-Ups
MIN 3 – 1:00 Cardio Choice
-Rest 1:00-
EMOM x 12 MINUTES
MIN 1&2 – AMRAP of…12 KB Russian Swings (Athlete Choice) + 20 Alt. Russian Twists
MIN 3 – 1:00 Cardio Choice
(Score is Total Rounds + Reps)
EMOM x 9 MINUTES
MIN 1 – :25/:25 Single Arm Slam Ball or KB Overhead Hold
MIN 2 – 10-15 KB Upright Rows
MIN 3 – :50 Alt. 90-90 Hip Rotations
(No Measure)
GENERAL WARM-UP
2 ROUNDS
10 Calf Raises → 5/5 Single Leg Good Mornings (2nd Round)
20 Single Unders → :20 Double Unders (2nd Round)
6 Burpee Alt. Step-Ups → 6 Burpee Alt. Step-Overs (2nd Round)
into…
SPECIFIC WARM-UP
2 ROUNDS
4 Hang Muscle Cleans + 4 Alt. Elbow Punches
4 Strict Press w/:02 Pause Overhead
4/4 Moose Antlers
4 Push Press + 4 Push Jerk
Build to a 1-Rep Push Press)
(Score is Weight)
Week 6 of 6 Wendler
FOR TIME
3 ROUNDS
50 Double Unders
20 Alt. Box Step-Ups (24/20)
10 Strict Press (95/65)
-Immediately Into-
2 ROUNDS
50 Double Unders
20 Burpees
10 Push Press (135/95)
-Immediately Into-
1 ROUND
50 Double Unders
20 Burpee Box Step-Over (24/20)
10 Push Jerks (185/135)
(Score is Time)
KG BB1: (42.5/30)
KG BB2: (60/42.5)
KG BB3: (85/60)
FOR TIME
3 ROUNDS
75 Single Unders
20 Alt. Box Step-Ups (20)
10 Strict Press (45/35)
-Immediately Into-
2 ROUNDS
75 Single Unders
15 Up-Downs
10 Push Press (95/65)
-Immediately Into-
1 ROUND
75 Single Unders
15 Up-Down Box Step-Over (20)
10 Push Jerks (135/95)
(Score is Time)
KG BB1: (20/15)
KG BB2: (42.5/30)
KG BB3: (60/42.5)
:30/:30 Calf Smash on Barbell
:30/:30 L-Position Pec Stretch on Rig or Wall*
20 Alt. Deadbugs
-Rest as Needed b/t Sets-
*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.
(No Measure)
GENERAL WARM-UP
2 ROUNDS
10 Calf Raises → 5/5 Single Leg Good Mornings (2nd Round)
20 Single Unders → :20 Double Unders (2nd Round)
6 Burpee Alt. Step-Ups → 6 Burpee Alt. Step-Overs (2nd Round)
into…
SPECIFIC WARM-UP
2 ROUNDS
4 Hang Muscle Cleans + 4 Alt. Elbow Punches
4 Strict Press w/:02 Pause Overhead
4/4 Moose Antlers
4 Push Press + 4 Push Jerk
Build to a 1-Rep Push Press)
(Score is Weight)
Week 6 of 6 Wendler
FOR TIME
3 ROUNDS
50 Double Unders
20 Alt. Box Step-Ups (24/20)
10 Strict Press (95/65)
-Immediately Into-
2 ROUNDS
50 Double Unders
20 Burpees
10 Push Press (135/95)
-Immediately Into-
1 ROUND
50 Double Unders
20 Burpee Box Step-Over (24/20)
10 Push Jerks (185/135)
(Score is Time)
FOR TIME
3 ROUNDS
75 Single Unders
20 Alt. Box Step-Ups (20)
10 Strict Press (45/35)
-Immediately Into-
2 ROUNDS
75 Single Unders
15 Up-Downs
10 Push Press (95/65)
-Immediately Into-
1 ROUND
75 Single Unders
15 Up-Down Box Step-Over (20)
10 Push Jerks (135/95)
(Score is Time)
:30/:30 Calf Smash on Barbell
:30/:30 L-Position Pec Stretch on Rig or Wall*
20 Alt. Deadbugs
-Rest as Needed b/t Sets-
*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.
(No Measure)
10 minute AMRAP:
100 meter run
10 pvc pass thrus
10 pvc good mornings
10 air squats
10 pvc figure 8’s
10 spiderman lunges
Tabata:
bench press
straddle run
db bicep curls
toe touches
db shoulder press
straddle jacks
db alt. lunges
lateral hop ups on plates
ab mat sit ups
GENERAL WARM-UP (10 MINUTES)
EMOM x 5 MINUTES (Assault Bike)
MIN 1 – :25 Arms Only + :25 Legs Only
MIN 2 – :45 @ RPM 45-50
MIN 3 – :45 @ RPM 50-60
MIN 4 – :45 @ RPM 60-65
MIN 5 – :45 @ RPM 65-70+
Into…
2-3 ROUNDS (Time Permitting)
10 Ring Rows
8 Scap Pull-Ups
6 Hollow Rocks
6 Superman Rocks
*After the GWU grab a swig of water and head back to the rig to work the SWU.
SPECIFIC WARM-UP (5 MINUTES)
2 SETS
5-7 Kip Swings
3-5 Dynamic Kip Swings
3-5 Jumping Pull-Ups or Ring Rows
1.) 2 SETS
3 Reps of 2-for-1 Kipping Pull-Ups*
*2-for-1 = 2 Kip Swing + 1 Pull-Up
-Rest As Needed b/t Sets-
(No Measure)
2.) 2 SETS
3 Reps of 2-for-1 Kipping Chest to Bars
-Rest As Needed b/t Sets-
(No Measure)
3.) 2 SETS
2 Hips to Rig
+
1 Bar Muscle Up
-Rest As Needed b/t Sets-
(No Measure)
1.) 2 SETS
3 Kip Swings
+
2 Dynamic Kip Swings
-Rest As Needed b/t Sets-
(No Measure)
2.) 2 SETS
2 Dynamic Kip Swings
+
2 Half Pull-Ups
-Rest As Needed b/t Sets-
(No Measure)
3.) 2 SETS
3 Reps of 2-for-1 Kipping Pull-Ups*
or…
3 Dynamic Kip Swings
Into…
3-5 Jumping Pull-Ups
*2-for-1 = 2 Kip Swing + 1 Pull-Up
-Rest As Needed b/t Sets-
(No Measure)
2 SETS FOR TIME
30/20 Cal Bike
21 Pull-Ups
20/15 Cal Bike
15 Chest to Bars
15/12 Cal Bike
9 Bar Muscle-Ups
-Rest 2:00 b/t Sets-
(Score it Slowest Set)
2 SETS FOR TIME
25/20 Cal Bike
21 Ring Rows
15/12 Cal Bike
15 Jumping Pull-Ups
12/10 Cal Bike
9 Pull-Ups
-Rest 2:00 b/t Sets-
(Score it Slowest Set)
EMOM x 9 MINUTES
MIN 1 – :45 Lat Stretch*
MIN 2 – 5/5 SA Half Kneeling Bottoms Up KB Press
MIN 3 – :45 EZ Bike
*Options include…
Foam Roll or Lacrosse Ball Smash
Box Prayer Stretch
Child’s Pose Single Arm Lifts
(No Measure)
GENERAL WARM-UP (10 MINUTES)
EMOM x 5 MINUTES (Row- build intensity each minute)
MIN 1 – :25 Arms Only + :25 Legs Only
MIN 2 – :45
MIN 3 – :45
MIN 4 – :45
MIN 5 – :45
Into…
2-3 ROUNDS (Time Permitting)
10 Ring Rows
8 Scap Pull-Ups
6 Hollow Rocks
6 Superman Rocks
*After the GWU grab a swig of water and head back to the rig to work the SWU.
SPECIFIC WARM-UP (5 MINUTES)
2 SETS
5-7 Kip Swings
3-5 Dynamic Kip Swings
3-5 Jumping Pull-Ups or Ring Rows
1.) 2 SETS
3 Reps of 2-for-1 Kipping Pull-Ups*
*2-for-1 = 2 Kip Swings + 1 Pull-Up
-Rest As Needed b/t Sets-
(No Measure)
2.) 2 SETS
3 Reps of 2-for-1 Kipping Chest to Bars
-Rest As Needed b/t Sets-
(No Measure)
3.) 2 SETS
2 Hips to Rig
+
1 Bar Muscle Up
-Rest As Needed b/t Sets-
(No Measure)
1.) 2 SETS
3 Kip Swings
+
2 Dynamic Kip Swings
-Rest As Needed b/t Sets-
(No Measure)
2.) 2 SETS
2 Dynamic Kip Swings
+
2 Half Pull-Ups
-Rest As Needed b/t Sets-
(No Measure)
3.) 2 SETS
3 Reps of 2-for-1 Kipping Pull-Ups*
or…
3 Dynamic Kip Swings
Into…
3-5 Jumping Pull-Ups
*2-for-1 = 2 Kip Swing + 1 Pull-Up
-Rest As Needed b/t Sets-
(No Measure)
2 SETS FOR TIME
30/20 Cal Row
21 Pull-Ups
20/15 Cal Row
15 Chest to Bars
15/12 Cal Row
9 Bar Muscle-Ups
-Rest 2:00 b/t Sets-
(Score it Slowest Set)
2 SETS FOR TIME
25/20 Cal Row
21 Ring Rows
15/12 Cal Row
15 Jumping Pull-Ups
12/10 Cal Row
9 Pull-Ups
-Rest 2:00 b/t Sets-
(Score it Slowest Set)
EMOM x 9 MINUTES
MIN 1 – :45 Lat Stretch*
MIN 2 – 5/5 SA Half Kneeling Bottoms Up KB Press
MIN 3 – :45 EZ Row
*Options include…
Foam Roll or Lacrosse Ball Smash
Box Prayer Stretch
Child’s Pose Single Arm Lifts
(No Measure)
AMRAP x 3 MINUTES
4 Cat Cows
4 Alt. Groiners
4 Inch Worms + Push-Up
Into…
AMRAP x 5 MINUTES
5 Med Ball Ground to Overhead
5 Med Ball Glute Bridge-Ups
5 Med Ball Sit-Ups
5 Burpees
Build to a 1-Rep Deadlift)
(Score is Weight)
Week 6 of 6 Wendler
AMRAP x 10 MINUTES
1-2-3-and so on…
Deadlifts*
3-6-9-and so on…
Hand Release Push-Ups
5-10-15-and so on…
Wall Balls (20/14)
*RPE 8-9 roughly 80-90% of 1-Rep Deadlift.
(Score is Rounds + Reps)
KG WB: (9/6)
AMRAP x 10 MINUTES
1-2-3-and so on…
Deadlifts*
3-6-9-and so on…
Push-Ups
5-10-15-and so on…
Wall Balls (14/10)
*RPE 7-8 roughly 70-80% of 1-Rep Deadlift.
(Score is Rounds + Reps)
KG WB: (6/5)
1:00/1:00 Empty Barbell Quad Smash
10 Cat/Cows
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)
AMRAP x 3 MINUTES
4 Cat Cows
4 Alt. Groiners
4 Inch Worms + Push-Up
Into…
AMRAP x 5 MINUTES
5 Med Ball Ground to Overhead
5 Med Ball Glute Bridge-Ups
5 Med Ball Sit-Ups
5 Burpees
Build to a 1-Rep Deadlift)
(Score is Weight)
Week 6 of 6 Wendler
AMRAP x 10 MINUTES
1-2-3-and so on…
Deadlifts*
3-6-9-and so on…
Hand Release Push-Ups
5-10-15-and so on…
Wall Balls (20/14)
*RPE 8-9 roughly 80-90% of 1-Rep Deadlift.
(Score is Rounds + Reps)
AMRAP x 10 MINUTES
1-2-3-and so on…
Deadlifts*
3-6-9-and so on…
Push-Ups
5-10-15-and so on…
Wall Balls (14/10)
*RPE 7-8 roughly 70-80% of 1-Rep Deadlift.
(Score is Rounds + Reps)
1:00/1:00 Empty Barbell Quad Smash
10 Cat/Cows
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)
