Coaches Choice
For Time:
800 M Run
80 Ab Mat Situps
70 Double Unders (210 Singles)
60/48 Calorie Bike
50 Walking Lunges
400 M Run
30/24 Calorie Bike
20 Pullups (Ring Rows)
10 Wall Walks
600 M Bike
20 Over/Under Hugs
20 Bounding Jumps
15 Russian KBS
10 Bar Kips
5 Inchworm Pushups
*40 Minute CAP
For Time:
Health/Function:
3-4 Rounds:
200 M Run
50 Jump Rope Singles
15 Ab Mat Situps
12/10 Calorie Bike
10 Ring Rows
10 Walking Lunges (5/Leg)
10 KBS
10 Ball Slams
-Rest 2 Minutes Between Rounds-
Performance (RX):
600 M Run
50 Double Unders (150 Singles)
50 Ab Mat Situps
40/32 Calorie Bike
30 Ball Slams (30/20)
20 Pullups
10 Wall Walks
20 Pullups
30 Ball Slams
40/32 Calorie Bike
50 KBS (1.5/1.0)
60 Walking Lunges (30/Leg)
600 M Run
Competition/Sport (RX+):
800 M Run
70 Double Unders
60 Ab Mat Situps
50 KBS (1.5/1.0)
40/32 Calorie Bike
30 Ball Slams (30/20)
20 CTB Pullups
100 Feet HS Walk
20 CTB Pullups
30 Ball Slams (30/20)
40/32 Calorie Bike
50 KB Hang Power Snatch (25/Arm) (1.5/1.0)
60 Jumping Lunges (30/Leg)
70 Double Unders
800 M Run
*Banded Ankle Distraction
*Banded Lat Distraction
*KB Calf Smash
Coaches Choice
For Time:
600 M Row
10 Hang Power Cleans (95/65)
15 Push Press
20 Burpees
25 Over The Shoulder Ball Slams (50/30)
800 M Row
25 Over The Shoulder Ball Slams
20 Burpees
15 Push Press
10 Hang Power Cleans
600 M Row
400 M Row
+
10 Prone Scapular Rotations
10 Alternating Downward Dog Toe Touch
10 Yoga Pushups
20 Jumping Jacks
10 Scap Pulls
Health/Function:
4X8-10 Double DB Pendlay Rows @ 30×1; Rest 2 Minutes
Health/Function:
3X:
5 Hang Power Cleans
10 Half Burpees
200 M Row
Performance (RX):
20 Power Cleans (95/65)
400 M Row
20 Bar Facing Burpees
Competition/Sport (RX+):
For Time:
25 Power Cleans (115/85)
500 M Row
25 Bar Facing Burpees
*8 Minute CAP
*LAX Ball Scapula
*Banded Shoulder Sink
*Banded Elbow Opener
Coaches Choice
EMOM For 30 Minutes:
1st: 12-15 Wall Balls
2nd: 125 M Run
3rd: 12-15 Box Over Jumps (20/16″)
4th: 125 M Run
5th: Rest
2x:
5 Grasshoppers/Leg
5 Hip Circles Clockwise/Counter
15 Downward Dog Calf Raises Per Leg
5 Air Squats W/ Thumbs On Shoulders
125 M Run
EMOM For 12 Minutes:
Health/Function:
1st: 10 Wall Balls Or 10 DB Thrusters
2nd: 125 M Run Sprint
3rd: Rest
Performance (RX):
1st: 4-5 Heavy Thrusters
2nd: 200 M Run Sprint
3rd: Rest
No RX+
EMOM For 8 Minutes:
:30 On/:30 Off
Pick One Of The Following Movements:
Standard Plank
Ring Planks
Hollow Rocks
*BB Calf Smash
*BB Quad Smash
*Grasshopper Hold
Building Loops:
1->2->3->2->1
Work: Rest=1:2
Building Loops:
1->2->2->1
Work:Rest=1:1
5 Single Leg KB Deadlift Per Leg
5 KB Halos
10 Wide Stance Good Mornings
10 Alternating Cobra/Child’s Pose
15 Bar Kips
15 Scap Pulls
10 Rings Rows
10 Half Burpees
5 Power Jumps
5 Inchworm Pushups
+
Deadlift Warm Up
“Runyan”
24 Minute AMRAP:
21 Burpees Over Bar
7 Deadlifts (1.5X Bodyweight)
10 Pullups
Coaches Choice
5 Rounds:
4 Devils Press (35/20)
8 DB Hang Power Snatch Per Arm (35/20)
12 Burpees
16 Box Jumps (20/16)
200 M Run
1 Minute Banded OH Hold Per Arm
10 Banded Face Pulls
10 Light DB Hang Power Snatch Per Arm
15 Bar Kips
+
Barbell Hang Power Snatch Prep/Warm Up
Every 3 Minutes For 15 Minutes:
Health/Function:
5 Moderate Hang Power Snatch+5-6 DB Row @ 20×1 Per Arm
Performance (RX):
3 Moderate/Heavy Hang Power Snatch+4-6 Jumping Bar/Ring Muscle Ups
Competition/Sport (RX+):
3 Heavy Hang Power Snatch+4-6 Bar/Ring Muscle Ups
12 Minute AMRAP:
Health/Function:
Buy In: 10 DB Renegade Rows
Then Complete As Many Rounds And Reps W/Time Remaining:
125 M Run
8 Push Press
6 Hang Power Cleans
Performance (RX):
Buy In: 12 Devils Press (35/20)
Then Complete As Many Rounds And Reps W/ Time Remaining:
200 M Run
10 Push Press (95/65)
5 Hang Squat Cleans (95/65)
Competition/Sport (RX+):
Buy In: 16 Devils Press (40/25)
Then Complete As Many Rounds And Reps W/ Time Remaining:
200 M Run
14 Push Press (115/85)
7 Hang Squat Cleans (115/85)
*LAX Ball Pec
*Banded Shoulder Sink
*Banded Shoulder Opener
