COACH’S CHOICE
FOR TIME:
24-20-16-12-8-4
WALL BALLS (20/14)
BURPEES
ALT. DB SNATCH (35/20)
DOUBLE KB DEADLIFT (1.5/1.0)
*60 DOUBLE UNDERS AFTER EACH ROUND (120 DRAG ROPE SINGLES)
2 MINUTE FOAM ROLL QUADS/HIPS
2 MINUTE BIKE OR ROW
40 JUMPING JACKS
30 SINGLE LEG CALF RAISES PER LEG
15 POWER JUMPS
10 BOX STEP UPS
3 ROUNDS:
3 MINUTE MAX EFFORT CALORIE BIKE/REST 1 MINUTE
1:30 MAX EFFORT BOX JUMPS/REST :30 SECONDS
3 MINUTE MAX EFFORT CALORIE ROW/REST 1 MINUTE
1:30 MAX EFFORT BURPEE VARIETY /:30 SECONDS
HEALTH/FUNCTION: WEIGHTED DB STEP UPS (35/20)/BURPEES
PERFORMANCE: (24/20″) BOX JUMPS/BURPEES TO 6″ OH REACH
COMPETITION/SPORT: (30/24″) BOX JUMPS/BURPEE BROAD JUMP (6/4′)
FOLLOW PLIABILITY OR BELOW:
*BANDED LAT OPENER
*BANDED HAMSTRING DISTRACTION
*CAT/CAMEL
COACH’S CHOICE
EMOM FOR 36 MINUTES:
1ST: 14-18 KB GOBLET WALKING LUNGES (1.5/1.0)
2ND: 350-400 M BIKE
3RD: 14-18 RUSSIAN KBS (1.5/1.0)
4TH: 14-18 BOX STEP UPS (24/20″)
5TH: 50 M DOUBLE KB FARMERS CARRY (1.5/1.0)
6TH: REST
10 GRASSHOPPERS/SIDE
10 GRASSHOPPER CIRCLES EACH WAY
10 SINGLE LEG GOOD MORNINGS
10 SAMPSON LUNGES (5/LEG)
10 WALL SQUATS
10 KB GOBLET SQUATS
*PAUSE 1 SECOND AT THE BOTTOM OF THE REP FOR EVERY REP
*BUILD TO A HEAVY 3 REPS OVER THE 8 SETS)
EVERY MINUTE ON THE MINUTE FOR 16 MINUTES:
1ST: 5-6 STEP BACK LUNGE PER LEG W/ 2 DB’S ON SIDE OR BARBELL BACK RACK LUNGES
2ND: 10-15 STRICT KNEE/LEG RAISES AS HIGH AS POSSIBLE OR GHD SITUPS
3RD: 15-20 HEAVY RUSSIAN KBS
4TH: 200 FEET DOUBLE DB/KB CROSSBODY CARRY
*100 FEET THEN SWITCH
FOLLOW PLIABILITY OR BELOW:
*BB QUAD SMASH
*BANDED COUCH STRETCH
*INTERNAL HIP ROTATION HOLD
COACH’S CHOICE
30 MINUTE AMRAP:
10 SINGLE ARM DB PUSH PRESS PER ARM (35/20)
10 RING ROWS
15 BURPEES
15 KB SUMO DEADLIFT HIGH PULL (1.5/1.0)
20 WEIGHTED AB MAT SITUPS (25/15)
20/16 CALORIE ROW
15 BANDED AROUND THE WORLDS
15 BANDED PASS THRUS
15 BANDED GOOD MORNINGS
10 SHOULDER CARS PER ARM
10 WALL GLIDES
5 LYING ROPE PULLS
+
FIND DB PUSH PRESS WEIGHT/ROW VARIETY WEIGHT
EMOM FOR 15 MINUTES:
1ST: 3-5 SINGLE ARM DB PUSH PRESS PER ARM; FOLLOW TEMPO BELOW:
4 SECONDS TO LOWER DB
2 SECONDS PAUSE AT BOTTOM
X DRIVE AS FAST AS POSSIBLE
1 SECOND PAUSE AT TOP
2ND: 4-5 DOUBLE KB BENT OVER ROW OR PENDLAY ROW; FOLLOW TEMPO BELOW:
4 SECONDST TO LOWER WEIGHT
0 SECOND PAUSE AT BOTTOM
X DRIVE AS FAST AS POSSIBLE
3 SECOND PAUSE AT TOP
3RD: REST
10 MINUTE AMRAP:
HEALTH/FUNCTION:
10 RING ROWS @ 20X1 TEMPO
10 OVER THE SHOULDER BALL SLAMS
10 DB FLOOR PRESS
PERFORMANCE (RX):
10 OVER THE SHOULDER BALL SLAMS (50/30)
6 DB RENEGADE ROWS (40/25)
2 ROPE CLIMBS
COMPETITION/SPORT (RX+):
3 ROPE CLIMBS
6 STRICT HSPU
12 OVER THE SHOULDER BALL SLAMS (100/75)
12 KIPPING HSPU
FOLLOW PLIABILTY VIDEO OR BELOW:
*BANDED SHOULDER SINK
*FOAM ROLL LATS
*DB BENCH HOLD FOR LATS
GENERAL WARM UP:
5 MINUTE BIKE/RUN/ROW
20 WALKING LUNGES
8 YOGA PUSHUPS
16 WALKING LUNGES
16 LIGHT DB PUSH PRESS
12 WALKING LUNGES
24 BANDED PULL APARTS
SPECIFIC WARM UP:
3 ROUNDS:
8 CALORIE ROW
8 WALL BALLS (HALF WAY UP)
-REST :30-
1 ROUND:
12 CALORIE ROW
12 WALL BALLS
-AT WOD PACE-
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
FOLLOW PLIABILITY OR BELOW:
*BB QUAD SMASH
*PIGEON
*LAX BALL GLUTES
PARTNER A: 4 MINUTE BIKE (INCREASE PACE EVERY MINUTE)
PARTNER B:
10 SINGLE LEG GOOD MORNING PER SIDE
10 KNEE TO CHEST HOLDS
10 SINGLE LEG GLUTE BRIDGES
10 SPINAL TWISTS PER SIDE
10 ALT. CAT/CAMEL
+
WARM UP DEADLIFT WEIGHT
8X3 MINUTE AMRAP’S/REST 1 MINUTE
ODD AMRAP’S:
20 DEADLIFTS (185/125)
24 LATERAL BURPEES OVER BARBELL
MAX EFFORT CALORIE BIKE W/ TIME REMAINING
EVEN AMRAP’S:
150 M RUN PARTNER A
150 M RUN PARTNER B
60 DOUBLE UNDERS (SUB=100 DRAG ROPE SINGLES)
MAX EFFORT CALORIE BIKE W/ TIME REMAINING
FOLLOW PLIABILITY OR BELOW:
*BANDED HAMSTRING DISTRACTION
*LAX BALL GLUTES
*OLYMPIC WALL SQUAT
30 INCREASING ARM CIRCLES BOTH WAYS
30 OVER/UNDER HUGS
30 SHOULDER TAPS
20 ALTERNATING SHOULDER OPENERS
20 BAR KIPS
20 SCAP PULLS
:30 WALL SIT
:30 HAND STAND HOLD
:30 DEAD HANG HOLD
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
-SELECT CINDY OR CINDY XXX-
SCALE OPTIONS:
PULLUPS=JUMPING OR BANDED
PUSHUPS=HAND RELEASE PUSHUPS OR DB BENCH PRESS
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
FOLLOW PLIABILITY OR BELOW:
*BANDED SHOULDER SINK
*BANDED LAT DISTRACTION
*FOAM ROLL QUADS
*FOAM ROLL LATS
COACH’S CHOICE
5 ROUNDS:
1 MINUTE MAX EFFORT KB SUMO DEADLIFT HIGH PULL
1 MINUTE MAX EFFORT BURPEES
1 MINUTE MAX EFFORT WEIGHTED BOX STEP UPS (30/20) W/ SLAM BALL
1 MINUTE MAX EFFORT SLAM BALLS (30/20)
1 MINUTE MAX EFFORT CALORIE ROW
-REST 1 MINUTE-
FOLLOW PLIABILITY OR BELOW:
*BANDED COUCH
*WALL BALL QL HOLD
*LAX BALL PEC MINOR
