Coach’s Choice
6X4 Minute AMRAP’s/Rest 1 Minute
*Pick Up Where You Left Off
300 M Row
25 Double Unders (50 Singles+10 Over The Rower Hops)
15 Ab Mat Situps
10 Burpees
800 M Bike (Increase Pace Each 200 M)
+
:20 Bar Hang
10 Scap Pulls
10 Bar Kips
20 Downward Dog Calf Raises
30 Standing Calf Raises
40 Bounding Jumps
7X3 Minute AMRAP’s/Rest 1 Minute
*Start Back Where You Left Off
Health/Function
400 M Bike
10 Half Burpees
50 Jump Rope Singles
15 Ab Mat Situps
Performance (RX)
12 Knees To Elbow
500 M Bike
20 Double Unders
8 Burpees
Competition/Sport (RX+)
10 T2B
40 Double Unders
10 Burpees
600 M Bike
7X3 Minute AMRAP’s/Rest 1 Minute
*Start Back Where You Left Off
125 M Run
8 Burpees
50 Jump Rope Or 25 Double Unders
15 Ab Mat Situps
*Lying Shoulder Rotation
*Couch Stretch
*Banded Pec Opener
Coach’s Choice
EMOM FOR 30 Minutes:
1st: 8-12 Calorie Bike
2nd: 8-12 Plyo Pushups Or Strict Pushups
3rd: 8-12 DB Hang Clean And Jerk Left (40/25)
4th: 8-12 DB Hang Clean And Jerk Right
5th: 8-12 Pullups Or Ring Rows
6th: Rest
LAX Ball LAT 1 Minute Per Side
+
LAX Ball Mid Back 1 Minute Per Side
+
5 Shoulder CARS
10 Shoulder Pulses Upright
10 Shoulder Pulses Sideways
15 Over/Under Hugs
20 Good Mornings
OR BENCH PRESS
EMOM For 12 Minutes
Max Effort Reps In :30 @ Each Station
Health/Function
1st: Hang Power Cleans (Light to Moderate)
2nd: Pushups Or Cage Assisted Pushups
3rd: Ring Rows @ 20×1 Tempo
Performance (RX)
1st: Strict Chinups
2nd: Clapping Pushups
3rd: Hang Power Cleans (115/85)
Competition/Sport (RX+)
1st: Strict CTB Pullups
2nd: Strict HSPU
3rd: Hang Power Cleans (155/105)
EMOM FOR 25 Minutes:
Max Effort Reps In :30 @ Each Station
1st: Hand Release Pushups
2nd: Double DB Bent Over Row @ 20×1 Tempo
3rd: DB Clean And OH Right Arm
4th: DB Clean And OH Left Arm
5th: Rest
*Banded Elbow Opener
*LAX Ball Scap
*LAX Ball Front Delt
Down+Back:
Elephant Walk
Knee To Chest
High Knees
Buttkicks
Power Skips
Karaoke Shuffle
20 Downward Dog Calf Raises
30 Jumping Jacks
6X3 Minute AMRAP’s/Rest 1 Minute Between AMRAP’s
*Score Equals Total Reps
Odd Rounds:
Partner 1 200 M Run
Partner 2 200 M Run
Max Effort Hand Release Pushups With Remaining Time
Even Rounds:
Partner 1 200 M Run
Partner 2 200 M Run
Max Effort Box Jumps (24/20″) With Remaining Time
For Time:
100 Feet OH Plate Lunge(45/25)/10 DB Renegade Rows (40/25)/(50/40) Cal Bike
75 Feet OH Plate Lunge/8 DB Renegade Rows/(40/32) Cal Bike
50 Feet OH Plate Lunge/6 DB Renegade Rows/(30/24) Cal Bike
25 Feet OH Plate Lunge/4 DB Renegade Rows/(20/16) Cal Bike
7 Calorie Row Slow
6 Calorie Row Moderate
5 Calorie Row Fast
+
10 Wall Sit With Rotations
10 Leg Swings Each Direction
10 Power Jumps
10 Air Squats @ 20×1 Tempo
Health/Function:
5X100 Feet Sled Push
+:30 Wall Sit
-Rest 1 Min-
12 Minute AMRAP:
Health/Function
8/6 Calorie Row
12 OH Plate Lunges
8/6 Calorie Row
6 Burpees
Performance (RX)
10/8 Calorie Row
5 DB OH Lunge Per Side (40/25)
10/8 Calorie Row
10 Burpees
Competition/Sport (RX+)
10/8 Calorie Row
10 OHS (95/65)
10/8 Calorie Row
10 Bar Facing Burpees
4 Rounds:
150 M Run
100 Foot OH Plate Walk
10 Burpees
150 M Run
10 DB Goblet Squats
-Rest 2 Minutes Between Rounds-
*Pigeon Hold On Plate Stack
*Couch Stretch
*LAX Ball Glutes
Coach’s Choice
10 Rounds:
4 Burpees
6 DB Thrusters (35/20)
8 KBS (1.5/1.0)
10 Box Step Ups (24/20″)
200 M Run
-Rest 1 Min Between Rounds-
5 Shoulder Thru Holds/Arm
5 Yoga Pushups
15 Shoulder Taps/Arm
15 Arm Circles
10 Glute Bridges with 1 Sec Pause
10 Pause Push Press
Competition/Sport (RX+)
6X1 Push Press+2 Push Jerk
Health/Function
4 Rounds:
12 Russian KBS
8 Box Pushups OR DB Strict Press
Performance (RX)
3 Rounds:
15 KBS (1.5/1.0)
10 Kipping HSPU
Competition/Sport (RX+)
For Time
30 KBS (1.5/1.0)/20 Strict HSPU
20 KBS/15 Strict HSPU
10 KBS/10 Strict HSPU
*10 Minute CAP
6 Rounds:
12 KB/DB Swing
8 KB/DB Strict Press
6 Burpees
-Rest 1 Minute Between Rounds-
*Pec Opener
*LAX Ball Lat
*Scorpion Hold
Coach’s Choice
4X6 Minute AMRAP’s/Rest 2 Minutes
*Start Back Where You Left Off From
(50/40) Calorie Bike
50 Walking Lunges
400 M Run
25 Ball Slams (30/20)
