Coach’s Choice
30 Minute AMRAP:
500 M Bike
400 M Run
300 M Row
200 M Farmers Carry (2 KB)
100 M Walking Lunges
50 M Broad Jumps
300 M Row/5 Inchworm Pushups/15 Bounding Jumps
200 M Run/5 Yoga Pushups/15 Standing Calf Raises
100 M Row/5 Strict Pushups/10 Light Tuck Jumps
For ALL Programs
28 Minute AMRAP:
50 M Farmers Walk Left Arm
50 M Farmers Walk Right Arm
:30 Ring Dip Lockout (Bar Lockout)
500 M Row
:30 Handstand Hold (Plank Hold)
20 Box Step Ups (20/16″)
10 Light Broad Jumps
500 M Run
ADJUST INTENSITY FOR 19.2
*KB Calf Smash
*Tricep LAX BALL
*Forearm Sitbacks
Coach’s Choice
For Time:
50 Walking Lunges
25 Pullups (Jumping)
100 Ft Sled Push
25/20 Calorie Bike
100 Mountain Climbers
25 DB Push Press (40/25)
100 Mountain Climbers
25/20 Calorie Bike
100 Ft Sled Push
25 Pullups (Jumping)
50 Walking Lunges
1 Minute Banded Ankle Distraction
10 Scap Pulls
:45 Ankle Pulses
10 Bar Kips
:30 Bottom Squat Hold
10 Ring Rows
:15 Dead Hang Hold
10 Grasshoppers (5/Leg)
Performance:
2X6-8 Reps @ 30×1 Tempo
2X5-6 Reps
Health/Function:
4X6-8 Reps Back Squat To Box @ 30×1
Health/Function:
4 Rounds:
14 DB Hang Power Snatch (7/Arm)
14 Ring Rows
Performance: (RX)
3 Rounds:
7 Power Snatch (95/65)
14 Pullups
Competitive/Sport: (RX+)
For Time:
1 Squat Snatch (135/95)/18 CTB Pullups
2 Squat Snatch/15 CTB Pullups
3 Squat Snatch/12 CTB Pullups
4 Squat Snatch/9 CTB Pullups
5 Squat Snatch/6 CTB Pullups
*14 Minute Time Cap
*Couch Stretch
*BB Quad Smash
*Ankle Distraction
500 M Bike
15 Good Mornings
10 Spinal Twists
15 Russian KBS
10 KB Deadlift
Health/Function:
6 Minute AMRAP:
10 Double KB Deadlifts
60 Jump Rope Singles
Performance: (RX)
6 Minute AMRAP:
10 Deadlifts (185/125)
1 Minute Double Under Attempts Or Penguin Hops
Competitive/Sport: (RX+)
6 Minute AMRAP:
10 Deadlifts (275/185)
60 Double Unders
-Rest 3 Minutes Between A+B-
Health/Function:
7 Minute AMRAP:
10/8 Calorie Bike
10 Russian KBS
Performance: (RX)
7 Minute AMRAP:
25/20 Calorie Bike
25 KBS (1.5/1.0)
Competitive/Sport: (RX+)
7 Minute AMRAP:
30/25 Calorie Bike
30 KBS (2.0/1.5)
-Rest 3 Minutes Between B+C-
Health/Function:
8 Minute AMRAP:
5 Inchworm Walk Outs
10 Ab Mat Situps
15 Ball Slams
Performance: (RX)
8 Minute AMRAP:
2 Wall Walks
20 Knees To Elbows
20 Ball Slams (30/20)
Competitive/Sport: (RX+)
8 Minute AMRAP:
30 Feet HS Walk
15 T2B
10 Ball Slams (50/30)
*Cobra/Child’s Pose
*Butterfly
*Banded Hamstring Distraction
Coach’s Choice
8 Minute AMRAP:
10 Deadlifts (135/95)
15 Ab Mat Situps
40 Double Unders (80 Singles)
-Rest 4 Minutes Between A+B-
8 Minute AMRAP:
15/12 Calorie Bike
15 KBS (1.5/1.0)
-Rest 3 Minutes Between B+C-
8 Minute AMRAP:
4 Wall Walks
12 Ring Rows
24 Ball Slams (30/20)
Coach’s Choice
8 Rounds:
6 DB Renegade Rows
8 Burpees
200 M Run
-Rest 1 Minute Between Rounds-
10 Ring Rows
20 Downward Dog Calf Raises
30 Jumping Jacks
200 M Run
30 Shoulder Taps
20 Arm Circles Each Direction
10 Barbell Strict Press
Performance:
2X5-6 Reps @ 30×1 Tempo
2X4-5 Reps
Health Function:
4X6-8 Reps @ 20×1 Tempo
Performance:
2X5-6 Reps @ 30×1 Tempo
2X4-5 Reps
Health Function:
4X6-8 Reps @ 20×1 Tempo
Health/Function:
4 Rounds:
10 Cage Assisted Pushups/Pushups
200 M Run
10 Half Burpees/Burpees
-Rest 1 Minute-
Performance: (RX)
For Time:
30 Ring Pushups
800 M Run
30 Burpees
Competitive/Sport: (RX+)
For Time:
15 Strict Handstand Pushups
20 Burpees
800 M Run
20 Burpees
15 Kipping Handstand Pushups
*15 Minute Time Cap
*Bully Stretch
*LAX Ball Scapula
*LAX Ball Pec
Partner A: 500 M Bike
Partner B:
5 DB Halo Each Direction
10 DB Strict Press Right Then Left
30 Mountain Climbers Total
5 DB Thrusters
10 DB Devils Press Practice
*Partners Alternate
Teams Of 2 (1 Works/1 Rests)
26 Minute AMRAP:
4 Devils Press (35/20)
200 M Bike
Then
6/400 M
8/600 M
10/800 M
12/1000M
14/1200 M
16/1400 M
18/1600 M
…..ETC
Coach’s Choice
TBD
