Coach’s Choice
Every 5 Minutes For 30 Minutes Complete The Following:
300 M Run
10 Hand Release Pushups
10 Alternating DB Snatch (40/25)
10 Burpees
10 Pullups
*RX+=12 Reps Each Round
750 M Bike
20 Shoulder Tap
15 Bar Kips
10 DB Hang High Pulls Per Arm
5 Shoulder CARS Per Arm
8 Minutes AMRAP/3 Minutes Off Between AMRAP’s
Competition/Sport (RX+)
3000/2700 M Bike
25 CTB Pullups
*Max Effort Strict HSPU With Time Remaining
Performance (RX)
2500/2250 M Bike
25 Pullups
*Max Effort Kipping HSPU With Time Remaining
Health/Function
2000/1800 M Bike
20 Single Arm DB Row Left
20 Single Arm DB Row Right
*Max Effort Box Pike Pushups With Time Remaining
Competition/Sport (RX+)
60 Alternating DB Snatch (50/35)
30 Burpees
*Max Effort Calorie Bike With Time Remaining
Performance (RX)
50 Alternating DB Snatch (40/25)
25 Burpees
*Max Effort Calorie Bike With Time Remaining
Health/Function
20 DB Hang Power Snatch Right
20 DB Hang Power Snatch Left
20 Burpees
*Max Effort Calorie Bike With Time Remaining
Competition/Sport (RX+)
3 Rounds:
6 Strict HSPU/8 CTB Pullups/6 Burpees/8 Alternating DB Snatch
*Max Effort Calorie Bike With Time Remaining
Performance (RX)
3 Rounds:
6 Kipping HSPU/8 Pullups/6 Burpees/8 Alternating DB Snatch
*Max Effort Calorie Bike With Time Remaining
Health/Function
3 Rounds:
6 Pike HSPU/8 Single Arm DB Row Per Arm/6 Burpees/4 DB Hang Snatch Per Arm
*Max Effort Calorie Bike With Time Remaining
*Banded Shoulder Distraction
*Pigeon
*Butterfly
Coach’s Choice
4 Rounds (For Reps)
1 Minute Max Effort Double KB Deadlifts (1.5/1.0)
2 Minute Max Effort Calorie Row
1 Minute Max Effort Wall Balls (20/14)
2 Minute Max Effort Calorie Bike
-Rest 2 Minutes Between Rounds-
18/14 Calorie Row
12 Good Mornings
9 Lying Spinal Twists Per Leg
6 Yoga Push Ups
6 Grasshoppers/Leg
Performance/Health+Function:
4X5-6 Reps @ 20×1 Tempo
3 Rounds For Reps/Rest 2 Minutes Between Rounds
Competition/Sport (RX+)
1 Minute Max Effort Squat Clean Thrusters (135/95)
2 Minute Max Effort Calorie Row
Performance (RX)
1 Minute Max Effort Thrusters (95/65)
2 Minute Max Effort Calorie Row
Health/Function
1 Minute Max Effort Wall Balls
2 Minute Max Effort Calorie Row
*Foam Roll Mid Back
*Lying Spinal Twist Hold
*Cat/Camel
Partner A: 16/12 Calorie Row
Partner B:
5 Ankle Pulses Per Leg
20 Bounding Jumps
30 Jumping Jacks
10 Russian KBS
10 Downward Dog Calf Raises
:30 Hold From Cage
Teams Of 2 (1 Work/1 Rest)
28 Minute AMRAP:
80/65 Calorie Row
60 Double Unders (120 Singles+20 Broad Jumps)
40 KBS (1.5/1.0)
20 HSPU (Hand Release Pushups)
10 Rope Climbs (20 DB Plank Pulls Per Arm+20 K2E)
20 PVC Pass Thrus
15 PVC Toe Touch Per Side
10 PVC Around The World Each Way
10 Push Press Empty Bar
Performance: 4X5-6 Reps
Health/Function: 4X6-8 Reps
20 Minute AMRAP:
300 M Run
8 Burpees
8 Over The Shoulder Ball Slams (50/30)
8 DB Push Press Right (50/30)
8 DB Push Press Left (50/30)
20 Ab Mat Sit Ups
Health/Function Option:
*Scale Weight
*1 Minute Rest After Each Round
*Banded Elbow Opener
*Banded Chest Opener
*LAX Ball Pec Against Cage
12/10 Calorie Row
12/10 Calorie Bike
8 Russian KBS
8 Empty Bar Hang Power Cleans
8 Front Squats
3X 7 Minute AMRAP’s/Rest 4 Minutes Between AMRAP’s
*PICK UP WHERE YOU LEFT OFF
Competition/Sport (RX+)
12 Hang Squat Cleans (115/85)/(30/24) Calorie Row/60 Air Squats/12 KBS (2.0/1.5)/(30/24) Calorie Bike
Performance (RX)
10 Hang Squat Cleans (95/65)/(20/16) Calorie Row/40 Air Squats/10 KBS (1.5/1.0)/(20/16) Calorie Bike
Health/Function
10 Hang Power Clean/(15/12) Calorie Row/25 Air Squats/10 KBS/(15/12) Calorie Bike
*Pigeon
*Elephant Toe Hold
*Olympic Wall Squat
Coach’s Choice
For Time:
20 Alternating DB Snatch (40/25)
40 Wall Balls (20/14)
60 Box Step Ups (24/20″)
80 Double Unders (160 Singles)
100/80 Calorie Row
80 Double Unders (160 Singles)
60 Walking Lunges (Total)
40 Wall Balls (20/14)
20 Alternating DB Snatch (40/25)
2 Minute Row (Increase Pace Each :30)
10 Box Step Ups
10 Grasshoppers (5/Leg)
10 Air Squats W/ Thumbs On Shoulders
25 Jumping Jacks
Performance: 5X5-6 Reps @ 20×1 Tempo
Health/Function: 5X8-10 KB Goblet Squats @ 30×1 Tempo
*14 Minute Time Cap*
Competition/Sport (RX+)
For Time:
50 Wall Balls (20/14)
40 Calorie Row
30 DB Snatch (50/35)
20 Box Over Jumps (24/20″)
15 Bar Muscle Ups (Performance: Sub 30 CTB Pullups)
*Rest In Peace Jacob Morris; Last WOD From Teen Games Athlete Who Passed Away Last Week
Health/Function
3 Rounds:
15/12 Calorie Row
12 Wall Balls
9 Box Step Ups
6 DB Snatches Per Arm
6 DB Plank Pulls Per Arm
*BB Quad Smash
*Banded Hamstring Distraction
*Banded Sampson Hold
Coach’s Choice
32 Minute AMRAP:
*Increase Reps By 2 After Each 200 M Run
*Example 2/4/6/8/10/12/ETC
2 KBS (1.5/1.0)
2 DB Push Press (35/20)
2 Ring Rows
2 Handstand Pushups (HR Pushups)
2 Calorie Bike
200 M Run
