Coach’s Choice
27 Minute AMRAP:
Teams Of 2 (1 Works/1 Rests)
15 Pullups
20 Pushups
30 Air Squats
90 Jump Rope Singles
400 M Run(200 M Splits)
6 Rounds: (Rest 2 Minutes Between Rounds)
300 M Run
10 Alternating DB Snatch (40/25)
10/8 Calorie Bike
4 DB Devil’s Press (40/25)
15 PVC Pass Thrus
10 PVC Around The World’s Each Way
5 PVC Floor Sweeps
10 PVC Sampson Lunges
15 PVC Pass Thrus
+
15/12 Calorie Bike
Every Minute On The Minute For 8 Minutes:
Health/Function:
2 Hang Snatch Pulls+2 Hang Power Snatch
Performance (RX)
1 Hang Power Snatch+1 Power Snatch
Competition/Sport (RX+)
1 Squat Snatch+1 OHS
8 Minute AMRAP:
Health/Function
(10/8) Calorie Bike/10 Alternating DB Snatch/10 Over The Shoulder Ball Slams
Performance (RX)
6 Devil’s Press (40/25)/12 Alternating DB Snatch/(12/10) Calorie Bike
Competition/Sport (RX+)
(16/13) Calorie Bike/12 Alternating DB Snatch (50/35)/4 DB Manmakers (50/35)
FOLLOW ROM WOD OR BELOW:
*Banded Elbow Opener
*LAX Ball Pec Minor
*LAX Ball Glutes
For Time:
25 DB Renegade Rows (40/25)
50 Wall Balls (20/14)
75 Double Unders (3x Singles)
100 Ab Mat Situps
125/100 Calorie Row
10 Yoga Push Ups
10 DB Halos Each Direction
10 DB Single Arm Press
15 Increasing Bar Kips
15 Air Squats With Thumbs On Shoulders
15 Empty Bar Push Press
Health/Function
4 Rounds:
7 Push Press+14 KBS
-Rest 1 Minute Between Rounds-
4 Rounds:
10 Wall Balls (20/14)+15 Ab Mat Situps
-Rest 1 Minute Between Rounds-
Performance (RX)
3 Rounds:
9 Push Press (115/85)+21 KBS (1.5/1.0)
-Rest 1 Minute Between Rounds-
3 Rounds:
16 Wall Balls (20/14)+32 Ab Mat Situps
-Rest 1 Minute Between Rounds-
Competition/Sport (RX+)
3 Rounds:
6 Bar Muscle Ups+9 Shoulder To Overhead (165/115)
-Rest 1 Minute Between Rounds-
3 Rounds:
12 Toes 2 Bar+24 Wall Balls (30/20)
-Rest 1 Minute Between Rounds
FOLLOW ROM WOD OR BELOW:
*Pigeon
*Band Shoulder Distraction
*LAX Ball Scapula
36 Minute AMRAP:
200 M Run
30 Double Unders
25 Air Squats
20 DB Push Press (35/20)
15 Ring Rows
10 Burpees
1 Minute Banded Ankle Distraction Per Side
10 Ankle Circles Each Direction
20 Downward Dog Calf Raises
30 Standing Calf Raises
40 Jumping Jacks
24 Minute AMRAP:
Health/Function
150 M Run/6 Burpees/12 Step Ups/8 Ring Rows
Performance (RX)
200 M Run/2 Rope Climbs/12 Box Jumps (24/20″)/12 Burpees
Competition/Sport (RX+)
300 M Run/32 Double Unders/16 Burpees To 6″ OH Reach/4 Rope Climbs
FOLLOW ROM WOD OR BELOW:
*Banded Ankle Distraction
*Banded Lat Distraction
*Foam Roll Lats
For Time:
800 M Run
100 M Walking Lunges
50 Burpees
400 M Run
25 DB Devil’s Press (40/25)
100 M Walking Lunges
800 M Run
2 Minute Quad Smash Per Leg
10 Fire Hydrant Circles Per (Clockwise And Counterclockwise)
5 Grasshoppers/Leg
20 Mountain Climbers/Leg
5 Sampson Lunges/Leg
10 Air Squats @ 30×1 Tempo
Health/Function 3 Rounds:
10 DB Walking Lunges
300 M Row
-Rest 2 Minutes-
Performance (RX) 2 Rounds:
40 Jumping Lunges
500 M Row
-Rest 3 Minutes-
Competition/Sport (RX+) For Time:
10 Hang Squat Cleans (135/95)
600 M Row
-Rest 3 Minutes-
600 M Row
10 Hang Squat Cleans
FOLLOW ROM WOD OR BELOW:
*BB Quad Smash
*Banded Couch Stretch
*LAX Ball Mid Back
32 Minute AMRAP:
4 Pullups
8 Hand Release Pushups
12 KBS (1.5/1.0)
16/13 Calorie Row
200 M Run
