Full Body
30 seconds of work, 30 seconds of rest. 5 Rounds of each:
Ball Slams
Plank Twists
Weighted Hip Thrusters
Plate Ground to Overhead (25/15)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Scaled:
65/35
95/65
115/85
135/105
New Rx (Rx+):
95/65
135/95
175/125
215/150
In Place Footwork 6x:20
10 Push-Up + Floor Thruster
:15 Floor Y Hold + 15 Floor Y Raises
10-2 Point Squat
10 each 1-Leg Glute Ham Raise (heel on floor)
8 each Reach Roll Lift
20 Reverse Crunches
Find a rep count you can maintain up to 5. If 5 per minute is easy, go deficit or work strict/kipping, whichever is your weakness. Scale to On Box or Regular/Ring Pushup rather than DB press.
4 Rounds for Reps
Minute 1 – Calorie Row
Minute 2 – Stone/Heavy Ball to Shoulder
Minute 3 – Wall Balls (20/14)
Minute 4 – Rest
Bigger Groups start on alternate movements based on Stone/Ball weight. Add total Reps
10 Min AMRAP
10 Ring Row
10 PushUp
10 Squat
Alternate Rounds with Partner (ping pong style)
Row: 250M
Alternate with partner
10 Minutes
“I Row You Row”
45 sec each
Jumping Jacks
Lunge into spiderman stretch
Squat hold (hands on heels chest up)
Push-Up to Downward Dog
Rock back 3 way hamstring
Scorpions
Pendulums
Mountain Climbers
The emphasis of today’s strength is to stay lighter with weight and work on being explosive out of the hole. Athletes to take weight off floor if larger class.
10AMRAP
2-4-6-8-10-Etc
Box Jumps 24/20″
Dead Lifts 185/135#
T2B
Note completed round (Round of 2,4,6,8, etc) Plus any additional reps.
20 Minute AMRAP
40ft Farmer Carry
10 KB Swings
10 KB Press Each Side
10 Russian Twists
20 ft Lunges
50 High Knees
10 In Place Inchworm
10 Full Sit Ups
10 Push-Up + Downward Dog
10 Jackknives
10 Floor Press
10 Squat Jump
Establish a heavy complex off the rack
1 Push Press
1 Push Jerk
1 Split Jerk
3 Min AMRAP:
7 KB SDHP 32/24
7 Burpees
-90 sec rest-
3 min AMRAP:
7 Goblet Squats 32/24
7 Hollow Rocks
-90 sec rest-
3 min AMRAP:
7 KBS 32/24
7 Mountain Climbers (each leg)
One Round of Each
Full Body
2x
10 Med Ball Overhead Swing
10 Fire Hydrants each side
10 Med Ball Squat
10 Med Ball Pushups
10 Ball Slams
Burpees. To target, over barbell.
Discussion on When to change out plates, how to do so efficiently.
Squat Cleans. Discussion on how to effectively cycle.
For Time:
10 Bar Facing Burpees
14 Squat Cleans (115/75)
10 Bar Facing Burpees
10 Squat Cleans (155/105)
10 Bar Facing Burpees
6 Squat Cleans (185/125)
Scaled:
(85/55)
(105/75)
(135/95)
If more than 5, go deficit, strict or kipping.
Full Body
Every 15 seconds for 3 minutes, alternate between these movements:
Jumping Jacks
Air Squats
Mountain Climbers
Squat Jumps
Then, Every 15 seconds for 2 minutes, alternate between these movements:
Front Plank
Superman Hold
Hollow Hold
Back Plank/Tabletop
45 seconds at each station, 15 second transition:
WallBalls
Bent Over DB Row
Reverse DB Lunge
Jump Rope
Max Effort 500m Row
