1:00 Bike
1:00 Run
Then…
2 Rounds:
12 Good Mornings
12 Lunge w/ Twist
12 Alternating Vups
With a partner, alternating movements, complete AMRAP 15:
12/9 Calorie Bike
12/9 Calorie Row
12 Toes-to-Bar
12 Double DB Hang Clean (50/35)
12 Synchro DB Box Step-Overs (24/20) (1x 50/35)
2 Rounds:
1:00 Row
10 Single Arm Dumbbell Upright Row (each side) (light/moderate)
10 Single Arm Dumbbell Press (each side) (light/moderate)
20 Single or Double Unders
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 4 sets of:
AMRAP 4:
10 Synchro Push Press (95/65)
30 Synchro Air Squats
50 Double-Unders (each at the same time)
In remaining time: Max Wallballs (20/14) (split as desired)
-Rest 2:00 btwn. sets-
3:00 Cardio (you choose)
then…
2 Sets:
10 Pushups
10 Spiderman Lunge
10 Prison Kang Squats
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
Front Squat:
– 2×5 reps
– 2×4 reps
– 1×3 reps
Move up in weight each set.
* rest 60-90 seconds between sets *
Example Sets
Set 1:
5 reps @ 185#
-Rest 60-90 secs-
Set 2:
5 reps @ 205#
-Rest 60-90 secs-
Set 3:
4 reps @ 225#
-Rest 60-90 secs-
Set 4:
4 reps @ 240#
-Rest 60-90 secs-
Set 5:
3 reps @ 255#
Based off of a 300# Front Squat
Every :90 for 3 Sets (13:30 total):
1-30/24 Calorie Ski
2-20 Alternating Pistols
3-10 Bench Press (135/95)
400 M. Walk/Jog (alternate every 100M.)
then…
20 Banded Good Mornings
20 Prisoner Kang Squats
“Cinderella Man”
300m at fast pace, 45sec rest,
400m at moderate/fast pace, 2min rest,
500m at moderate/fast pace, 2min rest,
600m at moderate pace, 2min rest,
500m at moderate/fast pace, 2min rest,
400m at moderate/fast pace, 2min rest,
300m at fast pace.
*Total Distance: 3000 Meters
2 Sets:
15/12 Calorie Ski (OR Row)
15/12 Calorie Bike
10 alternating v ups
10 hollow rocks
10 hanging scap retractions
5 kip to swing
then…
Barbell Prep:
A) Burgener Warm Up Clean – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle Clean – “STRONG TURNOVER”
Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″
Tall Clean – “PULL UNDER”
Halting Clean Deadlift to Mid Knee (pause for 3 seconds) + Clean + Jerk:
– (2+1+2) x 3 sets
– (1+1+1 ) x2 sets
* Rest 2 minutes between sets
How to approach the lifts
Move up in weight each set. Do not start counting sets until 65-70% 1RM clean and jerk.
Focus is on consistency and speed!
Record each set as 1 of your scores for load
Example Sets
Set 1:
2 Halting Clean Deadlift to Mid Knee (pause for 3 seconds) + 1 Clean + 2 Jerk @ 195# (65%)
-Rest 2 minutes-
Set 2:
2 Halting Clean Deadlift to Mid Knee (pause for 3 seconds) + 1 Clean + 2 Jerk @ 195# (65%)
-Rest 2 minutes-
Set 3:
2 Halting Clean Deadlift to Mid Knee (pause for 3 seconds) + 1 Clean + 2 Jerk @ 205# (67.5%)
-Rest 2 minutes-
Set 4:
1 Halting Clean Deadlift to Mid Knee (pause for 3 seconds) + 1 Clean + 1 Jerk @ 210# (70%)
-Rest 2 minutes-
Set 5:
1 Halting Clean Deadlift to Mid Knee (pause for 3 seconds) + 1 Clean + 1 Jerk @ 225# (75%)
Based off of a 300# Clean and Jerk
AMRAP 20 Minutes:
20/16 Calorie Row
10 Burpee Box Jump Over (24″/20″)
-Rest 0:30 seconds b/t rounds-
TARGET SCORE
Target Rounds: 7+
STIMULUS and GOALS
These are hard effort rounds
The focus is pushing the pace on the burpee box jump overs under fatigue.
WORKOUT STRATEGY & FLOW
Row: This is a hard effort pace. Ramp up the rower fast in the beginning and then settle into a hard pace from there. You should finish around the 1:00-1:10 mark.
Burpee box jump overs: Move a little faster than you usually would here. Work on good technique and foot work to keep you efficient.
3:00 Easy Bike
-then-
2 Sets:
6 dumbbell front squats (moderate)
6 dumbbell push presses (moderate)
3 Strict Pull Ups
6 dumbbell snatches (moderate)
3-Position Snatch
(high hang, mid-thigh, then floor)
3 Position Snatch (High Hang, Mid Knee, Floor) for load:
– (1+1+1) x 5 working sets.
*Start around 65% 1RM Snatch.
* Rest 1-2 minutes between sets
Example Sets
Set 1:
1 High Hang Snatch + 1 Snatch Mid Knee + 1 Full Snatch @130 (65%)
-rest 2 minutes-
Set 2:
1 High Hang Snatch + 1 Snatch Mid Knee + 1 Full Snatch @135 (67.5%)
-rest 2 minutes-
Set 3:
1 High Hang Snatch + 1 Snatch Mid Knee + 1 Full Snatch @140 (70%)
-rest 2 minutes-
Set 4:
1 High Hang Snatch + 1 Snatch Mid Knee + 1 Full Snatch @140 (70%)
-rest 2 minutes-
Set 5:
1 High Hang Snatch + 1 Snatch Mid Knee + 1 Full Snatch @145 (72.5%)
*Based off of a 200# Snatch 1RM
Complete:
21-15-9
Double DB Front Squats (2x 50/35)
15-12-9
Burpee Pull-ups
Directly Into…
72 Alternating DB Snatch (50/35)
TARGET SCORE
• Target time: 10 Minutes
• Time cap: 15 minutes
STIMULUS and GOALS
• Stimulus is moderate intensity and steady pacing. Find pace on 21-15-9 that will allow you to go directly into DB Snatch. Squats and pullups will challenge legs and grip going into snatch.
• Remember no rest between workouts!
# WORKOUT STRATEGY & FLOW
• Double DB Front Squat: Use two dumbbells. There is no grip standard meaning dumbbells can be held in any fashion on the shoulders or traps. You are only required to have one hand in contact with each dumbbell at all times. You should focus on steady breathing with each rep and have a realistic chance of going unbroken on the set of 21 with the weight that they’ve selected. Weights should be lowered to the ground at the end of sets and not dropped.
• Burpee Pull Up: You have the choice of jumping into pull up or jumping to a dead hang and kipping the pullup. Selected pull-up bar should be out of your reach when standing tall with arms extended overhead. It is helpful to make small hand markings under the bar so athletes have targets for hand placement between reps and won’t inch away from the bar.
• Alt DB Snatch: Snatch is performed with a single DB. Weight selected should allow athletes to complete at least 25+ reps unbroken. Each successive rep must be done on the opposite arm from the previous rep. Completing two reps on the same arm in a row will result in a no rep. When snatching, your free hand should not be in contact with your body. The dumbbell transition is faster when done in the air. Watching the hands while the transition happens helps when athletes are developing this skill. If transitioning in the air is intimidating, athletes are welcome to transition on the floor. Similar to the DB Squats, breathing on each rep will help greatly in allowing athletes to complete larger sets.
• Coaches: Have athletes go lighter on the Dumbbell snatch so they have the ability to use the transition of th
2 Rounds:
1:00 Bike
10 Kettlebell Goblet Squats (light/moderate weight)
10 Kettlebell Swings (light/moderate weight)
then…
1 Set: (at workout pace)
6/5 Calorie bike
4 Wall balls (workout weight)
4 Dumbbell Snatches (light)
2 Dumbbell Snatches (moderate)
2 Dumbbell Snatches (workout weight)
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, alternating movements, complete 3 sets:
15/10 Calorie Bike
15 Wallballs (20/14)
20 Alt. Dumbbell Snatches (50/35)
15/10 Calorie Bike
15 Wallballs (20/14)
20 Alt. Dumbbell Snatches (50/35)
15/10 Calorie Bike
15 Wallballs (20/14)
20 Alt. Dumbbell Snatches (50/35)
-Rest 3:00 b/t sets-
TARGET SCORE
Target time each set: sub 10 minutes
Time cap each set: 12 minutes
STIMULUS and GOALS
We are aiming for sustainable intensity across all sets with bigger unbroken work!
WORKOUT STRATEGY & FLOW
Bike: Hold a moderate/fast pace you can finish the calories in about 45sec or less each set
Wall Balls: These should be unbroken and smooth throughout
Dumbbell Snatches: Aim for unbroken on the 20, 1-2 sets on the 15, and quick singles on the final weight. Keep your back braced and pull efficiently!
500m Row
then…
25 single unders
12 Deadlifts (empty bar)
25 single unders
9 Hang Power Cleans (empty bar)
25 single unders
6 Shoulder to Overhead (empty bar)
1500/1300 M. Ski
-Rest 2:00-
AMRAP 5 Minutes:
36 Double Unders
12 Deadlifts (135/95)
-Rest 2:00 –
AMRAP 5 Minutes:
36 Double Unders
9 Hang Power Cleans (135/95)
-Rest 2:00 –
AMRAP 5 Minutes:
36 Double Unders
6 Shoulder to Overhead (135/95)
TARGET SCORE
Target Rounds Each Set: 5-6+
Minimum Rounds Before Scaling Each Set: 4
STIMULUS and GOALS
A little twist on “DT” with this one. Stimulus is moderate intensity through the 3 workouts with a non-stop/steady approach. Stay in your lane on this one and don’t come out like a racehorse.
Weight stays the same all the way across.
WORKOUT STRATEGY & FLOW
Double Unders: Unbroken is the goal but given the volume of this one we may want to break some sets up to save grip and shoulders. Hopefully it’s a good day for dubs so stay relaxed and control your breathing.
Deadlifts: Weight is light so unbroken is definitely the goal but be mindful of grip. If you are going to break then try to get 8+ reps before doing so. Use mix grip and try to alternate hands each round to prolong the fatigue.
Hang Power Cleans: This is definitely going to be the part of the workout where grip is hurting. Look to take a few extra seconds after double unders to relax the hands and get chalk. Use hook grip and remember to loosen the hands in the catch/front rack position to relieve tension. Goal in 1-2 sets and if you are going to break try and get over 50% of the reps before dropping.
Shoulder to Overhead: it’s only 6 so clean and jerk the first rep and gut out the next 5 jerks before dropping. Push Jerk will definitely help save the shoulders instead of push pressing and make sure to breathe when the bar is overhead.
Rest between the movements, not during.
-Foam Roll
-Bike (Easy Pace – 3:00)
10 Minutes (Steady movement through the following):
1 Minute Bike (start easy and build intensity each round)
4 power cleans (empty bar)
4 front squats (empty bar)
4 squat cleans (empty bar)
8 hanging scap retractions
8 kip to swing
8 hanging knee raises
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
3 sets:
12 Toes to Bar
3 Squat Cleans (185/125)
12/10 Calorie Assault Bike (OR 10/8 Calorie Echo Bike)
3 Squat Cleans (185/125)
-Rest 1:00 between sets-
Rx+:
3 sets
15 Toes to Bar
3 Squat Cleans (225/145)
15/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike)
3 Squat Cleans (225/145)
-Rest 1:00 between sets-
TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
Stimulus for this workout is moderate intensity while trying to hold consistent pacing through each set. Grip and lungs will be under heavy fire with this one so make sure not to push to failure.
WORKOUT STRATEGY & FLOW
Toes to Bar: Unbroken should be the goal with this movement. As the rounds go on you may break to keep the grip at bay but 15 shouldn’t be a problem from the start. Be explosive with the hips and kick and make sure to wear grips.
Squat Cleans: Weight should be set around 65-70% where we can hit smooth singles. Goal should be a rep every 6-10 seconds without the risk of failing. Drive the elbows up out of the hole and stay consistent with the landing position of the feet..
Assault Bike: Pace should be around 80%. Legs will be tired after squat clean so hop on the bike, ramp it up (5-6 seconds) and then settle into pace. Wind down the last 2-3 calories to allow for smooth transition to the bar. Goal should be sub 45secs on the bike.
To finish in the target time area you will have 45-60 secs/per movement. Bank some extra time on the Toes to Bar to help with squat cleans and bike.
Walk/Jog:
400 M.
Run “Aerobic Threshold”
Part 1:
2 Sets:
1000 M. Run @ Moderate Pace – Rest 2:00 –
1000 M. Run @ Easy Pace – Rest 2:00 –
Part 2:
4 x 100 M. @ Fast Pace w/60 sec. rest btwn. reps
*Total 4400 M.
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