Coach’s Choice
16 Minute AMRAP:
20/16 Calorie Row
15 Ab Mat Situps
10 Alternating DB Snatch (40/25)
5 Burpees
-Rest 5 Minutes Between A+B-
16 Minute AMRAP:
20/16 Calorie Bike
15 Ball Slams (30/20)
10 DB Push Press Per Arm (40/25)
5 Burpees
LAX Ball Scapula 1 Minute Per Side
+
10 Calorie Bike
6 Half Burpees
10 Calorie Row
6 Grasshoppers/Leg
10 Air Squats
8 Minute AMRAP: (Rest 4 Minutes Between AMRAP’s)
Health/Function:
10 Ab Mat Situps
8 Over The Shoulder Ball Slams
8/6 Calorie Bike
Performance (RX):
15 Ab Mat Situps
12 Over The Shoulder Ball Slams (40/25)
9/7 Calorie Bike
Competition/Sport (Rx+):
12 Toes To Bar
12 Over The Shoulder Ball Slams (50/30)
12/9 Calorie Bike
8 Minute AMRAP:
Health/Function:
10 Half Burpees
8 Alternating DB Power Snatch
8/6 Calorie Row
Performance (RX):
12 Burpees
12 Alternating DB Power Snatch (40/25)
9/7 Calorie Row
Competition/Sport (Rx+):
12 Burpees To 6″ OH Reach
12 Alternating DB Power Snatch (60/40)
12/9 Calorie Row
8 Minute AMRAP:
Health/Function:
10/8 Calorie Bike
8 Over The Shoulder Ball Slam
6 Alternating DB Power Snatch
10/8 Calorie Row
8 Ab Mat Situps
6 Half Burpees
Performance (RX):
12/9 Calorie Bike
10 Over The Shoulder Ball Slam
8 Alternating DB Power Snatch
12/9 Calorie Row
10 Ab Mat Situps
8 Burpees
Competition/Sport (Rx+):
15/12 Calorie Bike
12 Over The Shoulder Ball Slam
9 Alternating DB Power Snatch
15/12 Calorie Row
12 Burpees To 6″ Reach
9 Toes To Bar
*Lying LAX Ball Chest Scrub
*Lying Shoulder Rotation
*Banded Shoulder Sink
Deck Of Cards Wamrup (W/ 10 Cards)
Clubs= Mountain Climbers Per Leg
Spades= Power Jump
Hearts= Air Squat W/ Thumbs On Shoulders
Diamonds= Russian KBS
*Jokers=100 M Run
Deck Of Cards:
Clubs=Box Over Jumps (20/16″)
Spades= KBS (1.5/1.0)
Hearts= Walking Lunges Per Leg
Diamonds= Ab Mat Situps
*Aces=1 Or 11
*Jokers=200 M Run
Coach’s Choice
30 Minute AMRAP:
5 Pullups (Ring Rows)
10 Pushups
15 Air Squats
30 Double Unders (90 Singles)
200 M Run
2 Minute Row (Pick Up Pace Every :30)
+
10 Downward Dog Calf Raises
10 Ankle Circles Each Direction
20 Jumping Jacks
10 DB Strict Press
:20-:30 Dead Hang Hold
-Rest 8 Minutes Between A+B-
Health/Function
12 Minute AMRAP:
50 Jump Rope Singles
10 Cage Assisted Pushups
200 M Run
5 DB Plank Pulls Per Arm
250 M Row
Performance (RX):
12 Minute AMRAP:
4 Rounds:
200 M Run
5 HSPU
10 Strict Pushups
20 Double Unders
Then:
Max Effort Row With Time Remaining
Competition/Sport (RX+)
12 Minute AMRAP:
800 M Run
20 Strict HSPU
60 Double Unders
400 M Run
20 Kipping HSPU
60 Double Unders
Max Effort Row With Remaining Time
Health/Function
12 Minute AMRAP:
20 Box Step Ups
10 Ring Rows
200 M Run
5 DB Plank Pulls Per Arm
250 M Row
Performance (RX)
12 Minute AMRAP:
4 Rounds:
200 M Run
20 Double Unders
10 Pullups
Then:
Max Effort Row With Time Remaining
Competition/Sport (RX+)
12 Minute AMRAP:
800 M Run
20 CTB Pullups
60 Double Unders
400 M Run
20 Pullups
60 Double Unders
Max Effort Row With Remaining Time
*Banded Shoulder Sink
*KB Shoulder Distraction
*LAX Ball Thoracic Area
Coach’s Choice
For Time:
1000 M Row
10 Left Arm DB Squat Clean Thruster (40/25)
10 Right Arm DB Squat Clean Thruster (40/25)
10 DB Renegade Rows (40/25)
50 Double KB Deadlifts (1.5/1.0)
50 Air Squats
10 DB Renegade Rows
10 Left Arm DB Squat Clean Thruster
10 Right Arm DB Squat Clean Thruster
1000 M Row
KB Quad Smash 2 Minutes Per Leg
+
6 Minute EMOM:
1st: 300 M Bike
2nd: 8 Good Mornings+8 Air Squats W/ Thumbs On Shoulders
3rd: 12 Russian KBS
Performance:
4X6-8 Reps @ 20×1 Tempo
Health/Function:
Every 2 Minutes For 12 Minutes:
6-8 Double KB Deadlifts
150 Feet Sled Push
Health/Function
For Time:
8 DB Goblet Squats/600 M Bike
10 DB Goblet Squats/800 M Bike
12 DB Goblet Squats/1000 M Bike
10 DB Goblet Squats/800 M Bike
8 DB Goblet Squats/600 M Bike
Performance (RX):
1000 M Bike
15 Double DB Thrusters (40/25)
1500 M Bike
15 Double DB Thrusters
1000 M Bike
Competition/Sport (RX+)
For Time:
1600 M Bike
10 Left Arm DB Squat Clean Thruster (50/35)
10 Right Arm DB Squat Clean Thruster (50/35)
1600 M Bike
10 Left Arm DB Squat Clean Thruster (50/35)
10 Right Arm DB Squat Clean Thruster (50/35)
1600 M Bike
*16 Minute CAP*
*Banded Couch Stretch
*Foam Roll Quads
*LAX Ball Glutes
Coach’s Choice
6 Rounds:
:30 Max Effort Push Press (95/65)/Rest :30
:30 Max Effort Calorie Bike/Rest :30
30 Max Effort Sumo Deadlift Hight Pull/Rest :30
:30 Max Effort Bar Facing Burpees/Rest :30
2 Minute LAX Ball Each Shoulder
5 Shoulder CARS Per Arm
10 Shoulder Pulses Per Arm
5 Yoga Pushups
15 Banded Pull Aparts
*Health/Function:
5X6-8 Strict Press @ 20×1 Tempo
Or
3X5-6 Push Press
1 Set Max Effort Reps @ 80% Part A Movement
5 Rounds:
Health/Function
:30 Max Effort OH Plate Lunge/Rest :30
:30 Max Effort Half Burpees/Rest :30
Performance (RX)
:30 Max Effort OHS (95/65)/Rest :30
:30 Max Effort Bar Facing Burpees/Rest :30
Competition/Sport (RX+)
:30 Max Effort OHS (115/85)/Rest :30
:30 Max Effort Bar Facing Burpees/Rest :30
*LAX Ball Pec Against Cage
*PVC Pec Stretch
*Lying Shoulder Rotation
Coach’s Choice
For Time:
800 M Run
12 Hang Power Cleans (95/65)
24 Wall Balls (20/14)
36 KBS (1.5/1.0)
400 M Run
36 KBS (1.5/1.0)
24 Wall Balls (20/14)
12 Hang Power Cleans
400 M Run
