Coach’s Choice
For Time:
20 Wall Balls (20/14)
40 Sumo Deadlift High Pull (75/55)
60 Hand Release Push Ups
80/65 Calorie Row
60 Alternating DB Snatches (40/25)
40 Push Press (75/55)
20 Wall Balls
3 Rounds:
8/6 Calorie Row
5 Push Press
5 Squat Cleans
5 Half Burpees
10 Bar Kips
*Increase Weight Each Round In Warm Up
For Time:
10 Squat Cleans (135/95)
20 Push Press (135/95)
30 CTB Pullups
40 Calorie Row
30 Burpees
20 Push Press
10 Squat Cleans
*Banded Sink
*Banded Elbow Opener
*Banded Pulse
Coach’s Choice
2 Minute AMRAP: 15 Box Jumps+Max Effort Calorie Bike W/ Time Left
-Rest 1 Minute-
4 Minute AMRAP: 30 Air Squats+20 Burpees+Max Effort Calorie Bike W/ Time Left
-Rest 2 Minutes-
6 Minute AMRAP: 150 Jump Rope Singles+30 KBS (1.5/1.0)+Max Effort Calorie Bike W/ Time Left
-Rest 3 Minutes-
4 Minute AMRAP: 30 Air Squats+20 Burpees+Max Effort Calorie Bike W/ Time Left
-Rest 2 Minutes-
2 Minute AMRAP: 15 Box Jumps+Max Effort Calorie Bike W/ Time Left
1000 M Bike (Increase Pace Each 250M)
+
10 Grasshoppers
20 Step Ups
30 Jumping Jacks
20 Downward Dog Calf Raises
10 Air Squats @ 20×1 Tempo
Health/Function:
3X5-6 Reps
3X4-5 Reps
ALL PROGRAMS:
Health/Function=Step Ups
Rx= (24/20″)
Rx+=(30/24″)
*Total Calories Is Final Score
1 Minute AMRAP: 8 Box Jumps+Max Effort Calorie Bike W/ Time Left
-Rest 1 Minute-
2 Minute AMRAP: 10 Box Jumps+Max Effort Calorie Bike W/ Time Left
-Rest 2 Minutes-
3 Minute AMRAP: 12 Box Jumps+Max Effort Calorie Bike W/ Time Left
-Rest 3 Minutes-
2 Minute AMRAP: 10 Box Jumps+Max Effort Calorie Bike W/ Time Left
-Rest 2 Minutes-
1 Minute AMRAP: 8 Box Jumps+Max Effort Calorie Bike W/ Time Left
*BB Quad Smash
*Couch Stretch
*KB Calf Smash
20 Standing Calf Raises
15 Box Step Ups
5 Inchworm Pushups
125 M Run
5 Yoga Pushups
15 Air Squats
20 Downward Dog Calf Raises
Team Of 2 (Partners Alternate Full Amount Of Reps/Movements Per Person)
400 M Run
10 Burpee Box Jumps (24/20)
20 Wall Balls (20/14)
400 M Run
20 Alternating DB Snatch (40/25)
20 Push Ups
400 M Run
20 DB Goblet Squat (40/25)
10 Burpee Pullups
400 M Run
12 Rounds:
3 DB Renegade Rows (40/25)
6 DB Front Squats (40/25)
9/7 Calorie Row
150 M Row 65%
150 M 75%
150 M 85%
+
2 Rounds:
5 Grasshoppers/Leg
10 Alternating Cobra/Child’s Pose
:15 Deadhang Hold
10 Ring Rows
Health/Function:
3X5-6 Reps
2X4-5 Reps
*Use 20×1 Tempo
Health/Function:
4X:
5 Hang Power Cleans
7 KB Goblet Squats
9 Ring Rows
11 Calorie Row
-Rest 1 Minute Between Rounds-
Performance: (RX)
7 Squat Clean Thrusters (95/65)/15 Pullups/500 M Row
5 Squat Clean Thrusters/12 Pullups/350 M Row
3 Squat Clean Thrusters/9 Pullups/200 M Row
Competition/Sport:(RX+)
For Time:
7 Squat Clean Thrusters (135/95)/5 Rope Climbs/500 M Row
5 Squat Clean Thrusters/3 Rope Climbs/350 M Row
3 Squat Clean Thrusters/1 Rope Climb/200 M Row
*Banded Hamsting Cage Distraction
*Banded Couch Stretch
*Banded Lying Hamstring Distraction
For Time:
60 DB Snatches (40/25)(30 Per Arm)
60/48 Calorie Bike
40 Knees To Elbow
60/24 Calorie Row
800 M Run
30/24 Calorie Row
20 Knees To Elbow
30/24 Calorie Bike
30 DB Snatches (15/Arm)
5 Calorie Easy Bike
7 Calorie Moderate
9 Calorie Fast
+
PVC Work
Every 2 Minutes For 10 Minutes Complete One Of The Following:
Health/Function:
5 Hang Power Snatch
Performance: (RX)
2 Hang Power Snatch+1 Power Snatch
Competition/Sport:(RX+)
1 Hang Squat Snatch+2 Squat Snatch
Health/Function:
5X:
10 Ball Slams
10/8 Calorie Bike
Performance: (RX)
3X:
25 Ball Slams (30/20)
25/20 Calorie Bike
Competition/Sport:(RX+)
For Time:
40 Ball Slams (50/30)
80/65 Calorie Bike
40 Ball Slams
*15 Minute Time Cap
*Banded Shoulder Distraction
*Banded Elbow Opener
*Banded Pec Stretch
15 Minute AMRAP
-Rest 5 Minutes-
“Repeat”
*Pick Up Where You Left Off*
400 M Run
10 Over The Shoulder Ball Toss (40/30)
10 Push Press (75/55)
10 Sumo Deadlift High Pull (75/55)
10 Pullups (Jumping)
10 Hand Release Pushups
