Coach’s Choice
For TIme:
100 M Sand Ball Carry (50/30)
50 Toes 2 Rings
50/40 Calorie Row
100 M Walking Lunges
800 M Run
100 M Walking Lunges
50 KBS (1.5/1.0)
50/40 Calorie Row
100 M Sand Ball Carry (50/30)
4 Minute Bike (Increase Pace Each Minute)
+
10 Standing Hip Circles (Each Way)
10 Wide Legged Good Morning
15 Bar Kips
5 Strict Pullups Or Ring Rows
10 Empty Bar Good Mornings Or Good Mornings
10 Sampson Lunges (5/Leg)
15 Bar Kips
5 Hang Power Snatch Or DB Hang Power Snatch
9 Minute AMRAP:
Health/Function:
150 M Run/7 DB Hang Power Snatch Per Side/7 DB Goblet Squats
Performance (RX):
200 M Run/9 Hang Power Snatch (75/55)/9 Hang Squat Cleans (75/55)
Competition/Sport (RX+):
9 T2B/9 KBS (2.0/1.5)/200 M Run
-Rest 6 Minutes Between A+B-
Health/Function: 4 Rounds:
(8/6) Calorie Bike/10 Lying Leg Raises/10 KBS
Performance (RX): For Time:
50 KBS (1.5/1.0)/35 Toes 2 Rings/(50/40) Calorie Bike
Competition/Sport (RX+): 5 Rounds:
4 Bar Muscle Ups/8 Power Snatch (95/65)/(12/10) Calorie Bike
*Banded Bully Stretch
*Banded Couch
*Butterfly Hold
Coach’s Choice
3X8 Minute AMRAP’s/Rest 4 Minutes Between AMRAP’s
*Pick Up Where You Left Off*
300 M Run
2 Wall Walks
8 Toes 2 Rings
10 DB Push Press (35/20)
12 Alternating DB Snatch (35/20)
24/20 Calorie Row
3 Minute LAX Ball Scapula
+
5 Shoulder CARS Per Side
10 Shoulder Pulses Per Arm
10 Elbow Openers Per Side
10 Side Plank Openers
20 Banded Pull Aparts
Health/Function:
5X4-6 Reps @ 30×1 Tempo
Every Minute On The Minute For 12 Minutes:
1st: 6-8 Double DB Z-Press OR 6-8 Strict HSPU @ 20×1 Tempo
2nd: 8-12 Pushups @ 20×1 Tempo Or Plyo Ball Pushups
3rd: 10-15 Banded Tricep Pressdowns
4th: 6-8 Standing Double DB Curls @ 30×1 Tempo
*LAX Ball Pec Minor
*Banded Shoulder Sink
*Elbow W/ DB On Bench Lat Stretch
1 Minute Row (Lower Back+Arms Only)
1 Minute Row (Legs+Hips Only)
1 Minute Full Body Row
+
2 Minute Foam Roll Mid Back
:30 Spinal Twist
:30 Scorpion Twist
:30 Glute Bridge
:30 Russian KBS
Health/Function:
Every 3 Minutes For 24 Minutes Complete The Following:
4 Deadlifts @ 30×1 Tempo; Increase Weight Each Round
*Start Light
Health/Function:
1:30 Max Effort Ring Rows @ 20×1 Tempo /Rest 90 Seconds
1:30 Max Effort Ab Mat Situps/Rest 90 Seconds
3 Minute Max Effort Heavy Rope Singles/Rest 2 Minutes
3 Minute Max Effort Calorie Row
Performance (RX):
1:30 Minute Max Effort Strict Chinups/Rest 90 Seconds
1:30 Minute Max Effort Knees To Elbows/Rest 90 Seconds
3 Minute Max Effort Calorie Row/Rest 2 Minutes
3 Minute Max Effort Double Unders (3:1)
Competition/Sport (RX+):
3 Minute Max Effort Rope Climbs/Rest 2 Minutes
3 Minute Max Effort Heavy Drag Rope Double Unders (3:1)/Rest 2 Minutes
3 Minute Max Effort Calorie Row
*Foam Roll Mid Back 3 Minutes
*Butterfly Hold
*LAX Ball Glutes 3 Minutes
Coach’s Choice
For Reps:
3 Minute Max Effort Calorie Bike/Rest 1 Minute
3 Minute Max Effort Pullups/Rest 1 Minute
3 Minute Max Effort Air Squats/Rest 1 Minute
3 Minute Max Effort Calorie Bike/Rest 1 Minute
3 Minute Max Effort Pushups/Rest 1 Minute
3 Minute Max Effort KBS (1.5/1.0)/Rest 1 Minute
3 Minute Max Effort Calorie Bike/Rest 1 Minute
3 Minute Max Effort Double Unders (Heavy Singles)/Rest 1 Minute
3 Minute Max Effort Ab Mat Situps/Rest 1 Minute
3 Minute Max Effort Calorie Bike/Rest 1 Minute
3 Minute LAX Ball Glutes/Hips/Quads
500 M Row
5 Sampson Lunge Per Leg
10 Hip Circles Each Direction
5 Squat Toe Holds
10 Wall Squats
Health/Function:
2X5-6 Reps @ 20×1 Tempo
3X4-5 Reps @ 20×1 Tempo
4X3 Minute AMRAP/Rest 2 Minutes Between AMRAP’s:
*Busy Classes Stagger 2 Minutes*
Health/Function:
8 Single Arm DB Row Per Arm @ 20×1 Tempo/8 Hang Power Cleans/100 Feet OH Plate Walk/Max Calorie Row With Time Remaining
Performance (RX):
3 Rope Climbs/9 Power Cleans (135/95)/3 Wall Walks/Max Calorie Row With Time Remaining
Competition/Sport (RX+):
12 HSPU/6 Squat Cleans (185/125)/4 Rope Climbs/Max Calorie Row With Time Remaining
*BB Quad Smash
*Grasshopper Hold
*Runner’s Stretch
Coach’s Choice
For Time:
5000/4500 M Bike
10 Wall Walks
20 DB Devil’s Press (40/25)
3000/2500 M Bike
30 Burpees
40 Wall Balls (20/14)
1000/900 M Bike
2 Rounds:
:40 Bike Easy/:30 Bike Moderate/:20 Bike Fast
10 KB Halos Each Direction
10 Single Leg KB Deadlifts
10 KB Good Mornings
15 Russian KBS
EMOM For 20 Minutes: (40 Seconds @ Each Station)
1st: Max Effort Alternate DB Power Snatch (Rx=40/25)(RX+=2.0/1.5)
2nd: Max Effort Calorie Bike
3rd: Max Effort KBS RX=1.5/1.0)(RX+=2.0/1.5)
4th: Max Effort Ab Mat Situps/(RX)=Toes 2 Rings/(RX+)=Toes 2 Bar
5th: Rest
*ROTATE ORDER For Busy Classes*
For Time:
400 M Double KB Farmers Carry
*Health/Function: Challenging Weight
*Performance (RX): (1.5/1.0; Green/Yellow)
*Competition/Sport (RX+): (2.0/1.5; Red/Green)
*LAX Ball Scapula
*Banded Elbow Opener
*Banded Shoulder Sink
Coach’s Choice
5 Rounds: (1 Minute Max Effort @ Each Station)
-Ball Slams (30/20)
-Calorie Row
-Toes 2 Rings (Scaled=Ab Mat Situps)
-KBS (1.5/1.0)
-Rest 2 Minutes Between Rounds-
