2X:
20 Shoulder Taps
5 Yoga Pushups
5 Grasshoppers/Leg
5 Side Lunge/Leg
5 DB/KB Press/Arm
5 DB/KB Hang Snatch Pulls/Arm
“Support Your Box” Event 1
10 Minute AMRAP:
10 Air Squats
9 DB Snatch Right Arm (50/35)
10 Push-ups
9 DB Snatch Left Arm (50/35)
*Lying Shoulder Rotation
*LAX Ball Anterior Shoulder
*Wall Sit W/Rotation
Coach’s Choice
Every Minute On The Minute For 30 Minutes:
1st: 12-15 KBS (1.5/1.0)
2nd: 8-10 Pullups (Jumping)
3rd: 10-12 Db Goblet Squats (40/25)
4th: 10-12 Calorie Row
5th: Rest
Coach’s Choice
Health/Function:
4XME Top Of Ring Row Hold; Rest 2 Minutes
Performance (RX):
4XME Top Of Pullup Hold; Rest 2 Minutes
Competition/Sport (RX+):
4XME L-Sit Hold From Rope; Rest 2 Minutes
ALL PROGRAMS:
5X2 Minute AMRAP’s:
Max Effort Calorie Bike
-Rest :30 Between Each AMRAP-
EMOM For 6 Minutes:
Health/Function: Army Planks :20-:25
Performance (RX): Hollow Rocks :20-:25
Competition/Sport (RX+): Hollow Rock Hold :20-25
*BB Quad Smash
*Grasshopper Hold
*LAX Ball Hip
Every Minute On The Minute For 15 Minutes:
1st: 10-12 Air Squats @ 30×1 Tempo
2nd: :20-:25 Hollow Rock/Plank Hold
3rd: :30 Lateral Skaters
Rx+=
1st: 5-6 DB/KB Squat Clean+OH Per Arm
2nd: :20-:25 Hollow Rock/Plank Hold
3rd: 5-6 Side Lunges Per Leg With DB/KB
Every 2 Minutes For 12 Minutes:
*Slowest Round Is Score
*RX+=Weighted Vest
8 Burpees
150 M Run
2X:
10 Kneeling Ankle Pulses Per Leg
10 Elephant Toe Touches
10 Mountain Climbers/Leg W/Knee To Opposite Elbow
5 Grasshoppers/Leg
5 Tuck Jumps
Every Minute On The Minute For 12 Minutes:
Non-Weighted Version:
1st: 10-12 Air Squats @ 30×1 Tempo
2nd: 12-15 Power Jumps Or 8-10 Broad Jumps
3rd: :30 Max Effort Lateral Skaters
4th: Rest
Weighted Version:
1st: 5-6 Odd Object Squat Clean Per Arm Or 8-10 Squat Clean With BB/SlamBall/Med Ball
2nd: 12-15 Power Jumps Or 8-10 Broad Jumps
3rd: 10-12 Weighted Walking Lunges (Total)
4th: Rest
*Odd Object-KB/DB/Etc
Every 2 Minutes For 12 Minutes:
*Slowest Round Is Score
8 Burpees
150 M Run/200 M Row/400 M Bike
RX+= With A Weighted Vest If Possible
10 Burpees
200 M Run/250 M Row/500 M Bike
EMOM For 10 Minutes:
Evens: Star Plank Right :15+Star Plank Left :15
Odds: Army Planks Or Hollow Rock Hold For :20-:25 Seconds
*BB Quad Smash
*Grasshopper Hold
*LAX Ball Hip
Coach’s Choice
35 Minute AMRAP:
400 M Run
2 Wall Walks
800 M Bike
30 Double Unders (60 Singles)
20 Pushups
20 Box Step Ups (20/16″)
Coach’s Choice
30 Minute AMRAP:
Health/Function
200 M Run/400 M Bike/50 Foot Bear Crawl/60 Jump Rope Singles
-Rest 1 Minute After Each Round-
Performance (RX)
400 M Run/800 M Bike/4 Wall Walks/35 Double Unders
Competition/Sport (RX+)
800 M Run/1600 M Bike/50 Feet HS Walk/100 Double Unders
*KB Calf Smash
*Banded Hamstring Distraction
*LAX Ball Glutes
30 Minute AMRAP:
400 M Run
30 Double Unders (60 Singles)
10 Inchworm Pushups
:30 HS Hold (30 Shoulder Taps)
40 Feet Bear Crawl
RX+=Weighted Version
400 M Run
30 Double Unders (60 Singles)
10 DB/KB Push Press Per Arm
:30 HS Hold (30 Shoulder Taps)
40 Feet Bear Crawl
5 DB Renegade Rows
20 Downward Dog Calf Raises Per Leg
20 Scorpion Twists (10/Side)
20 Standing Calf Raises
20 Over/Under Hugs
30 Bounding Jumps
100 M Run
30 Minute AMRAP:
400 M Run/500 M Row/1000 M Bike
30 Double Unders (60 Singles)
10 Inchworm Pushups
:30 HS Hold (30 Shoulder Taps)
40 Feet Bear Crawl
RX+=Weighted Version
400 M Run/500 M Row/1000 M Bike
30 Double Unders (60 Singles)
10 DB/KB Push Press Per Arm Or 10 Barbell Push Press
:30 HS Hold (30 Shoulder Taps)
40 Feet Bear Crawl
*KB/LAX Ball Calf Smash
*Banded Hamstring Distraction
*LAX Ball Glutes
Coach’s Choice
EMOM For 8 Minutes:
Deadlift 5-6 Reps @ 60% 1RM
4X5 Minute AMRAP’s:
*Rest 3 Minutes Between AMRAP’s
*Pick Up Where You Left Off
24 Ab Mat Situps
20/16 Calorie Bike
16 Alternating DB Power Snatch (40/25)
12/10 Calorie Row
Coach’s Choice
Health/Function: 4X6-8 Reps @ 20×1 Tempo
2X5 Minute AMRAP’s:
21 Alternating DB Power Snatch (60/40)
15 Calorie Row
9 T2B
*Rest 3 Minutes Between AMRAP’s
*Pick Up Where You Left Off
Health/Function:
2X5 Minute AMRAP’s:
16 Alternating DB Power Snatch
12 Calorie Row
16 Ab Mat Situps
*LAX Ball Mid Back
*Couch Stretch
*Thoracic Bench W/DB Hold
5X5 Minute AMRAP’s
*Rest 3 Minutes Between AMRAP’s
*Pick Up Where You Left Off
20 Chair/Box Stepups
20 Ab Mat Situps
30 Jumping Jacks
400 M Run
RX+= Weighted Version
10 Alternating DB/KB Snatch
20 Ab Mat Situps
10 DB/KB Thrusters/Arm
400 M Run
20 Elephant Toe Touches
15 Good Mornings
5 Around The Worlds Each Direction
10 Knee To Chest
10 Single Leg Deadlift Touch To Ground
5X5 Minute AMRAP’s
*Rest 3 Minutes Between AMRAP’s
*Pick Up Where You Left Off
20 Chair/Box Stepups
20 Ab Mat Situps
30 Jumping Jacks
300 M Run
RX+= Weighted Version
10 Alternating DB/KB Snatch
20 Ab Mat Situps
10 DB/KB Thrusters/Arm
300 M Run
*LAX Ball Mid Back
*Couch Stretch
*Thoracic Bench W/DB Hold
