3:00 Cardio
then…
2 Sets:
5 Pushup to Downward Dog
10 Reverse Lunge w/Twist
10 Banded Tricep Pushdown
5 Cossacks Each Leg
Complete 6 Rounds for Time:
200 Meter Run
5 Renegade Rows (50/35)
3 sets:
30-seconds Straight Arm Side Plank (each side)
20 Land Mine Twist
20 Kettlebell Sumo Deadlift (heavy)
Complete the following:
15/12 Calorie Ski
15/12 Calorie Row
10 Kipping Swings On Rings
10 Kettlebell Suitcase Deadlifts (moderate) (each side)
15 Banded Good Mornings
1 Above the Knee Snatch + 1 Below the Knee Snatch x 5 sets
Work up to a comfortable heavy 2 (Completed unbroken)
Example Sets:
Set 1 @120#
-rest 60 seconds –
Set 2 @130#
-rest 60 seconds –
Set 3 @140#
-rest 60 seconds –
Set 4 @150#
-rest 60 seconds –
Set 5 @160#
Based off of a 200# Snatch 1RM
Complete For Time:
7 Bar Muscle Ups
14 Handstand Pushups
21 Deadlifts (225/155)
14 Handstand Pushups
21 Deadlifts (225/155)
14 Handstand Pushups
7 Bar Muscle Ups
*Scale Bar MU to 14 C2B Pullups
TARGET SCORE
Target Time: Sub 12 Minutes
Time Cap: 15 minutes
STIMULUS and GOALS
This workout is high skilled and focused on moving at a steady pace through each part of the chipper.
Attack each portion with some aggression but leave enough in the tank to keep a fast pace in the back half!
WORKOUT STRATEGY & FLOW
Muscle Ups: Maintain consistent sets, don’t burn yourself out on these for the HSPU
Handstand Pushups: Again, don’t do too big of sets…keep these smaller and manageable without going to failure.
Deadlift: We want this to be a moderate to heavy weight but not over 75% 1-RM.
2 Sets:
90 second Bike (start easy and build intensity)
25 Single Unders
10 Air Squats
25 Plate Hops
5 Single Arm Dumbbell Thrusters (moderate) (each side)
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
5 Rounds for Time:
35 Double Unders
7 Double Dumbbell Thrusters (50/35)
Rx+:
5 Rounds for time:
50 Double Unders
10 Double Dumbbell Thrusters (50/35)
TARGET SCORE
Target Time: Sub 8 Minutes
Time cap: 12 Minutes
STIMULUS and GOALS
This is a burner! Be smart on each set and push through the shoulder fatigue.
This workout will also have a high heart rate.
WORKOUT STRATEGY & FLOW
Shoot for unbroken reps on the first set. Use the transition from double under and thruster as your rest.
Hold smart sets with quick breaks on the second set.
Shoot for unbroken or at least bigger sets on the thrusters, breathe at the top and take a slight pause.
3 sets:
10 Strict Toes to Bar or V -ups
5 Good Mornings (light to moderate load)
Back extension hold (30-seconds at the top)
30 Russian Twists (GHD)
2 Sets:
20/16 Calorie Row (easy to moderate)
5 spiderman lunge stretch (each side)
5 burpees
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
With a partner, complete for time:
400 M. Partner Run
40 Synchronized DB Snatches (50/35)
40 Synchronized Burpees over the DBs
40 Synchronized OH Lunges (50/35)
400 M. Partner Run
-Rest 5:00-
5:00 to each establish 1-RM Squat Clean
Complete the following:
1:30 minute bike (easy)
10 air squats
5 Inchworms
30 second bike (moderate to fast)
10 Double DB Front Squats
10 Double DB Push Press
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Complete For Time:
125 Wallballs (20/14)
*Every 2 Minutes on the Minute Perform 12/9 Calorie Bike
**Start the workout with Wall Balls
Rx+:
For time:
150 Wall balls (20/14)
*Every 2 Minutes on the Minute Perform 20/15 Calorie Bike
**Start the workout with Wall Balls
Athletes Notes
TARGET SCORE
Target Time: Sub 12 minutes
Time Cap: 16 minutes
STIMULUS and GOALS
This is a high intensity stimulus workout meant to burn!
WORKOUT STRATEGY & FLOW
Wall balls: aim for big sets from the start!
Send it from the beginning so that you spend less time on the bike.
Bike: Keep a moderate/hard effort on the bike to eliminate the time spent there. But don’t go so hard that you can’t pick up the wall ball right away! You need to be done close to the minute mark to get some wall balls in!
Deadlift
5 reps @70%
3 reps @80%
1 rep @90%
then…
3 Deadlift @70% x 3 sets
* Rest as needed between sets *
Once the 5-3-1 is complete roll right into the 3×3 sets
4x :20/:10 Assault Bike
Then…
2 Sets:
10 Alt. V-Ups
10 Suitcase Deadlifts (5 each side)
In a team of 3, complete the following for AMRAP 30:
30 Calorie Row
60 AbMat Sit-ups
30 Burpee Box Jump-Overs (24/20)
*Max Distance SkiErg – Partners rotate through Ski every 2:00.
This is all cardio – long endurance based team workout. Push your group and encourage each other to keep moving throughout the entirety of the workout.
This is a moderate intensity workout that is aimed at controlling your heart rate.
3 Sets:
25 Second Row Sprint
-5 second rest-
30 Second Bear Hug Sandbag Hold
3 Sets:
1200m at easy pace
-No rest-
400m at 1-mile pace
-Rest 3min between sets-
500 Meter Row
-into-
Burgener Warmup Snatch:
3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2″, 4″, 6″
Snatch drop – “FOOT WORK”
then…
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Snatch waves:
1 rep @ 60%
1 rep @ 65%
1 rep @ 70%
1 rep @ 75%
– rest 60-90 seconds –
1 rep @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
– rest 60-90 seconds –
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 85%+
50 Single Unders
5 Power Clean and Jerks (empty bar)
25 plate hops
5 Power Snatches (empty bar)
AMRAP 4 Minutes:
35 Double Unders
10 Power Clean and Jerks (75/55)
-Rest 4 Minutes-
AMRAP 4 Minutes:
35 Double Unders
10 Power Snatches (75/55)
Rx+:
AMRAP 4 Minutes
50 Double Unders
10 Power Clean and Jerks (95/65)
-Rest 4 Minutes-
AMRAP 4 Minutes
50 Double Unders
10 Power Snatches (95/65)
TARGET SCORE
Target Rounds each set: 2.5+
STIMULUS and GOALS
These amraps are moderate/hard intensity focused on larger sets at low weights and quick transitions.
WORKOUT STRATEGY & FLOW
Double unders: aim to keep these unbroken. Keep the grip relaxed and focus on using a quick flick of the wrist. Breathing well here is key to success in this workout.
Clean and jerks: aim to keep these in 1-2 sets throughout. Keep a relaxed grip at the top of each rep.
Power snatches: aim to keep these in 1-2 sets throughout. Keep a relaxed grip at the top of each rep.
2 Sets:
1:00 Ski or Row (moderate)
8 Kipping swing
4 Single Arm KB Front Rack Step Up (Each Leg)
4 Turkish Get Up (Each Arm)
Bench Press:
5 reps @ 70%
3 reps @ 80%
1 rep @ 90%
then…straight into…
3 sets x 3 reps @ 70% 1-RM
Complete 2 Sets for Times:
10 Overhead Squats (115/75)
5 Strict Pull Ups
10 Overhead Squats (75/55)
10 Toes to bar
-Rest 3 minutes between sets-
Rx+:
Complete 2 Sets for Times:
10 Overhead Squats (135/95)
10 Strict Pull Ups
10 Overhead Squats (95/65)
10 Toes to bar
-Rest 3 minutes between sets-
TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
These are high intensity workouts with low rep volumes…The volume is low so aim for bigger sets than you would normally do.
WORKOUT STRATEGY & FLOW
Overhead squats: these should be unbroken with full range of motion. Aim to move fast but don’t short change yourself!
Strict pull ups: aim for an unbroken set if possible here. Engage those lats and pull.
Toes to bar: This will spike the heart rate & fatigue the grip but you are done right after!
4x :30/:30 Row
then…
2 Rounds:
10 Walking Lunge w/Twist
10 Pushup to Downward Dog
10 SA DB Clean & Press
In teams of 4, complete the following for Max Reps in 20 minutes of:
100 Synchronized Clean & Jerk (135/95)
100 Synchronized Pullups
100 Synchronized Wallballs (20/14)
*2 Athletes Synchro each mvmnt, while 1 athlete rests.
*4th Athlete will row
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