COACH’S CHOICE
5 ROUNDS/REST 1 MINUTE:
5 DB RENEGADE ROWS (35/20)
10 DOUBLE DB FRONT SQUATS (35/20)
10 BURPEES
15 HEAVY RUSSIAN KBS
25/20 CALORIE BIKE
3 MINUTE ROW (INCREASE PACE EACH MINUTE)
+
10 SAMPSON LUNGES
15 AIR SQUATS OR JUMPING AIR SQUATS
30 KNEE TO CHEST (15/SIDE)
40 MOUNTAIN CLIMBERS (20/SIDE)
HEALTH/FUNCTION:
1 MINUTE MAX EFFORT: DOUBLE DB SEAL ROWS (MODERATE)
2 MINUTES MAX EFFORT: CALORIE ROW
1 MINUTE MAX EFFORT: SINGLE DB GOBLET SQUAT (MODERATE)
PERFORMANCE (RX):
1 MINUTE MAX EFFORT: CTB PULLUP
2 MINUTES MAX EFFORT: CALORIE ROW
1 MINUTE MAX EFFORT: DOUBLE DB FRONT SQUATS (40/25)
COMPETITION/SPORT (RX+):
2 MINUTE MAX EFFORT: CALORIE ROW
1 MINUTE MAX EFFORT: DOUBLE KB FRONT SQUATS (2.0/1.5)
1 MINUTE MAX EFFORT: BAR MUSCLE UPS
FOLLOW PLIABILITY OR BELOW:
*FOAM ROLL MID BACK
*BROKEN TOE
*BB QUAD SMASH
2 ROUNDS:
20 BANDED PULL APARTS
15 BANDED PASS THRUS
10 RING ROWS OR STRICT CHIN UPS
10 SHOULDER CARS PER ARM
10 BB STRICT PRESS OR PUSH PRESS
EVERY MINUTE ON THE MINUTE FOR 16 MINUTES:
1ST: 8-10 HEAVY DB FLOOR PRESS @ 20X1 TEMPO OR 10-15 CLAPPING PUSHUPS
2ND: 12-15 BANDED BICEP CURLS OR 7-10 STRICT CHINUPS @ 20X1 TEMPO
3RD: 50 M DOUBLE KB OH CARRY OR HEAVY OH PLATE WALK
4TH: 30-35 SECOND PLANK HOLD/ RING PLANK HOLD/ HOLLOW ROCK HOLD/ L-SIT HOLD
FOLLOW PLIABILITY OR BELOW:
*LAX BALL FRONT DELT
*BANDED BULLY
*BANDED SHOULDER SINK
COACH’S CHOICE
EVERY MINUTE ON THE MINUTE FOR 36 MINUTES:
1ST: 350-400 M BIKE
2ND: 12-15 DOUBLE DB PUSH PRESS (35/20)
3RD: 50 M OH PLATE CARRY (45/25)
4TH: 8-10 MED BALL CLEANS (20/14)
5TH: 12-15 BOX OVER JUMPS
6TH: REST
1000 M BIKE
10 ALTERNATING CAT/CAMEL
10 BIRD DOGS PER SIDE
10 ELEPHANT TOE TOUCHES PER LEG
10 HIP CIRCLES EACH DIRECTION
-BUSY CLASSES STAGGER 4 MINUTES-
HEALTH/FUNCTION:
1600 M BIKE
40 BURPEES OR HALF BURPEES
40 AB MAT SITUPS
1600 M BIKE
40 RUSSIAN KBS
40 AIR SQUATS
1600 M BIKE
PERFORMANCE (RX):
2000 M BIKE
50 KBS (1.5/1.0)
50 OVER THE SHOULDER BALL SLAMS (50/30)
2000 M BIKE
50 TOES 2 RINGS
50 BURPEES
2000 M BIKE
COMPETITION/SPORT (RX+):
2400 M BIKE
50 KBS (2.0/1.5)
50 BURPEES TO 6″ OH REACH
2400 M BIKE
50 TOES 2 BAR
50 OVER THE SHOULDER BALL SLAMS (100/75)
2400 M BIKE
FOLLOW PLIABILITY OR BELOW:
*RUNNER’S STRETCH
*BUTTERFLY
*PIGEON HOLD
COACH’S CHOICE
75/60 CALORIE ROW
75 DOUBLE UNDERS
75 AB MAT SITUPS
75/60 CALORIE ROW
75 AB MAT SITUPS
75 DOUBLE UNDERS
75/60 CALORIE ROW
COACH’S CHOICE
4 ROUNDS:
600 M ROW
15 TOES 2 RINGS
15 OVER THE SHOULDER BALL SLAMS (50/30)
15/12 CALORIE BIKE
15 DB GOBLET SQUATS (40/25)
2 ROUNDS:
15/12 CALORIE ROW
15 GOOD MORNINGS
15 BANDED PASS THRUS
10 BANDED AROUND THE WORLD’S EACH DIRECTION
10 DB GOBLET SQUATS
HEALTH/FUNCTION: 3 ROUNDS:
10 WALL BALLS
14 ALTERNATING DB SNATCH (MODERATE WEIGHT)
18/15 CALORIE ROW
PERFORMANCE (RX):
22 POWER SNATCH (95/65)
THEN 3 ROUNDS:
22/17 CALORIE ROW
11 WALL BALLS (20/14)
COMPETITION/SPORT (RX+):
30 WALL BALLS (30/20)
THEN 3 ROUNDS:
25/20 CALORIE ROW
10 SQUAT SNATCH (115/85)
FOLLOW PLIABILITY OR BELOW:
*LAX BALL SCAPULA
*FOAM ROLL LATS
*BANDED ELBOW OPENER
DOWN+BACK:
KNEE TO CHEST HOLD
FRANKENSTEIN’S
HIGH KNEES
BUTTKICKS
POWER SKIPS
KARAOKE SHUFFLE
+
5 INCHWORM PUSHUPS
10 WALL SQUATS
15 BOX STEP UPS
150 M RUN
5 ROUNDS:
24 BOX JUMPS (24/20″)
24 DIAMOND PUSHUPS (SUB=OFF A BOX)
24 WALL BALLS (20/14)
24 AB MAT SITUPS
200 M RUN PARTNER A
200 M RUN PARTNER B
FOLLOW PLIABILITY OR BELOW:
*LAX BALL PEC MINOR
*FOAM ROLL PEC HOLD
*KB CALF SMASH
3 MINUTES FOAM ROLL MID BACK
10 SCORPION TWISTS
10 SPINAL TWISTS
15 GLUTE BRIDGES
15 BANDED GOOD MORNINGS
10 SINGLE KB DEADLIFTS PER LEG
10 JUMPING AIR SQUATS
5X2 HANG POWER CLEANS+1 SQUAT CLEAN+2 SHOULDER TO OVERHEAD
*COMPLETE COMPLEX UNBROKEN; NO DROPS OR REST*
HEALTH/FUNCTION:
6 HANG POWER CLEANS (135/95)
9 JUMPING PULLUPS
50 FOOT BEAR CRAWL
PERFORMANCE (RX):
3 WALL WALKS
9 HANG POWER CLEANS (115/85)
12 CTB PULLUPS
COMPETITION/SPORT (RX+):
8 HANG POWER CLEANS (155/105)
30 FEET HS WALK
6/4 BAR MUSCLE UPS
30 FEET HS WALK
15 CTB PULLUPS
FOLLOW PLIABILITY OR BELOW:
*CHILD’S POSE/COBRA
*BUTTERFLY HOLD
*LAX BALL GLUTES
