Coach’s Choice
EMOM For 36 Minutes:
1st: 8-10 Hang Power Cleans @ Moderate Weight
2nd: 8-10 Hand Release Pushups
3rd: 15-20 Ab Mat Situps
4th: 10-12 Box Over Jumps (20/16″)
5th: 125 M Run
6th: Rest
2X:
10 Scap Pushups
10 Shoulder Taps Per Arm
5 Shoulder Pulses Per Arm Against Wall
5 Shoulder CARS Per Arm
:30 Plank Hold
12 Minute Skill Work: Pick one of the following options:
1) Strict Pushups Or Cage Assisted:
5X7-10 Reps @ 30×1 Tempo
-Rest 2 Minutes-
2) 12 Minute EMOM:
1st: :20-25 Handstand Hold
2nd: 4-5 Pike Pushups @ 20×1 Tempo
3rd: 2-3 Wall Walks
4th: 2-3 Handstand Negatives (Lower As Slow As Possible)
3) RX+= Accumulate 150-200 Feet HS Walk
EMOM For 8 Minutes:
3 Power Cleans+1 Shoulder To Overhead
*Use A Moderate Weight (70-75% 1RM)
*Health/Function:
Sub 3 Hang Power Cleans+ 2 Push Press
3 Rounds:
20 Weighted Ab Mat Situps (25/15)
-Rest :30-
*RX+= 50 GHD Situps For Time
*Lying Shoulder Rotation
*LAX Ball Scapula
*Banded Shoulder Sink
Coach’s Choice
For Time:
3-6-9-12-15-18-15-12-9-6-3
KB Goblet Squat (1.5/1.0)
Calorie Row
Double Unders (2x Singles)
Calorie Bike
8 Calories Slow
8 Calories Moderate
8 Calories Fast
+
4 Grasshoppers/Leg
8 Ring Rows
8 DB Goblet Squats
8 Scap Pulls
8 Ring Rows
4 Sampson Stretch/Leg
*Health/Function: 4X6-8 Reps; Use Box If Needed
For Time:
24/20 Calorie Row/15 Dbl. DB Front Squats(50/30)/15 Pullups
20/16 Calorie Row/12 Dbl. DB Front Squats/12 Pullups
16/12 Calorie Row/9 Dbl. DB Front Squats/9 Pullups
*RX+= Sub 3/2/1 Rope Climbs For 15/12/9 Pullups
*Health/Function:
Sub Goblet Squat And Ring Rows
*BB Quad Smash
*Child’s/Cobra Pose
*Butterfly
5 Inchworm Pushups
10 Over/Under Hugs
20 Mountain Climbers Total
125 M Run
20 Jumping Jacks
10 Arm Circles Clockwise/Counter
5 Yoga Pushups
*Select Bench Press Or Strict Press
*Increase Weight Each Set
*Increase Weight Each Set
22 Minute AMRAP:
10 Push Press (Rx=95/65)
15 Burpees
400 M Run
*Rx+=135/95
*Health/Function:
5 Rounds:
8 Push Press
8 Half Burpees
200 M Run
-Rest 1 Minute Between Rounds-
*Shoulder CAR Hold
*Shoulder Opener On Floor
*Shoulder Against Wall Hold
Coach’s Choice
32 Minute AMRAP:
12 Burpees
12 Alternating DB Snatch (40/25)
12 Air Squats
200 M Run
12 DB Push Press (40/25)
12 Walking Lunges
12 Ab Mat Situps
200 M Run
2x:
:30 Bike Slow
:30 Bike Fast
5 Squat Toe Holds
10 Good Mornings
10 Russian KBS
5 Power Jumps
Health/Function:
4X6-8 Reps @ 30×1 Tempo
4X2 Minute AMRAP’s:
15 KBS (Rx=1.5/1.0)
10 Ball Slams (Rx=30/20)
Max Effort Calorie Bike With Remaining Time
-Rest 1 Minute Between AMRAP’s-
*Score Is Total Calorie
*RX+= (2.0/1.5); (50/30)
*Health/Function:
12 KBS/8 Ball Slams
*Banded Hamstring Hold
*Spinal Twist Hold
*Foam Roll Lats
Coach’s Choice
5X5 Minute AMRAP’s:
10 Deadlifts (155/105)
15 Over The Shoulder Ball Slams (30/20)
10 KBS (1.5/1.0)
15 Ring Rows
Max Effort Calorie Bike With Remaining Time
-Rest 2 Minutes Between AMRAP’s-
2 Rounds:
1 Minute Bike
5 Grasshoppers Per Leg
10 Walking Lunges
5 Inchworm Push Ups
10 Shoulder Taps Per Arm
20 Jumping Jacks
(Teams Of 2: 1 Works/1 Rests)
21-18-15-12-9-6-3:
Calorie Bike
Thrusters (75/55)
Burpee Box Jumps (24/20″)
Coach’s Choice
24 Minute AMRAP:
28/22 Calorie Row
21 Burpees
14 Wall Balls (20/14)
7 Power Cleans (95/65)
