Coach’s Choice
5 Rounds (For Reps):
1 Minute Max Effort KBS (1.5/1.0)
1 Minute Max Effort Calorie Row
1 Minute Max Effort Burpees
1 Minute Max Effort Calorie Row
1 Minute Max Effort Ab Mat Situps
-Rest 2 Minutes-
5 Shoulder CARS Per Arm
10 Shoulder Pulses Per Arm
15 Bar Kips
5 Half Burpees
15 Calorie Row (Increase Pace Each 5 calories)
-Select Bench Or Strict Press-
Health Function/Performance:
4X5-6 Reps @ 20×1 Tempo
Health Function/Performance:
4X5-6 Reps @ 20×1 Tempo
3 Rounds (For Reps)
1 Minute Max Effort (H/F=Ab Mat Situps)
(RX=K2E)(RX+=T2B)
1 Minute Max Effort (H/F= Half Burpees)/(RX/RX+)=Burpees
1 Minute Max Effort Calorie Row
-Rest 2 Minutes-
*BB Shoulder Smash
*Banded Shoulder Sink
*LAX Ball Scapula
1 Minute Banded Ankle Distraction
5 Grasshoppers/Leg
10 Box Step Ups
10 Air Squats
5 Power Jumps
125 M Jog
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Scaled: 5 Rounds Of 15 Reps OR 3 Rounds
*40 Minute Time Cap*
*KB Calf Smash
*Pigeon
*Couch Stretch
Partner A: 500 M Row
Partner B:
10 Scap Pulls
10 Ring Rows
10 Bar Kips
15 Downward Dog Calf Raises Per Leg
30 Jumping Jacks
Teams Of 2 (1 Works/1 Rests)
24 Minute AMRAP:
600 M Row
30 Double Unders (90 Singles)
10 Pullups (Ring Rows)
10 Thrusters (95/65)
Coach’s Choice
Every 4 Minutes For 32 Minutes:
12 Alternating DB Snatches (40/25)
10 Burpees
8 Pullups
750/650 M Bike
4 PVC Sampson Stretch Per Leg
12 PVC Pass Thrus
12 PVC Around The World’s
12 PVC Good Mornings
12 Calorie Bike
Every Minute On The Minute For 8 Minutes:
Health/Function
3 Hang Power Snatch
Performance (RX)
1 Hang Power Snatch+1 OHS
Competition/Sport (RX+)
1 Hang Squat Snatch+1 OHS
8 Minute Time CAP
For Time:
12 Hang Power Snatch
24/20 Calorie Bike
36 Bar Facing Burpees
H/F: DB 12 Per Arm
Rx= (95/65)
RX+= (135/95)
*Rest 5 Minutes Between B+C*
ALL PROGRAMS: (For Max Calories)
4X:15 Bike Sprint/1:45 Off
*KB Lat Smash
*Banded Lat Distraction
*3 Minute Bike Cooldown
Coach’s Choice
5 Rounds:
200 M Run
15 Box Jumps (20/16″)
3 DB Manmakers (40/25)
200 M Run
15 Air Squats
6 DB Renegade Rows (40/25)
-Rest 2 Minutes Between Each Round-
5 Shoulder CARS/Arm
10 Lateral Raises (Light)
10 Ankle Pulses/Leg
10 Ankle Circles Each Way
10 Box Step Ups
20 Standing Calf Raises
-Select Push Press OR Split Jerk-
Health+Function/Performance:
4X5-6 Reps
*17 Minute Time Cap*
Health/Function
5 Rounds:
200 M Run/10 Box Step Ups/8 Cage Assisted Pushups
Performance (RX)
4 Rounds:
300 M Run/15 Box Jumps (24/20″)/12 Pushups
Competition/Sport (RX+)
4 Rounds:
400 M Run/21 Box Jumps (24/20″)/12 Ring Pushups
*Banded Elbow Opener
*LAX Ball Scapula
*LAX Ball Pec
Coach’s Choice
For Time:
2000 M Bike
30 Over The Shoulder Ball Slams (50/30)
30 Burpees
2000 M Bike
30 DB Push Press (40/25)
30 Jumping Lunges Per Leg (30 Walking Lunges)
2000 M Bike
15 Good Mornings
10 Knee To Chest Holds (5 Per Side)
10 Hip Circles Each Direction
5 Alternating Child’s/Cobra Pose
600 M Bike
125 M Jog
22 Minute AMRAP:
Health/Function
125 M Run/10 Russian KBS/(8/6) Calorie Bike/10 Ball Slams
Performance (RX)
200 M Run/10 KBS (1.5/1.0)/(10/8) Calorie Bike/10 Ball Slams (30/20)
Competition/Sport (RX+)
200 M Run/10 KBS (2.0/1.5)/(15/12) Calorie Bike/10 Ball Slams (50/30)
-Rest Exactly 5 Minutes Between A+B-
Every Minute On The Minute For 10 Minutes:
Health/Function
Evens: Slam Ball Front Rack Carry 100 Feet (2 Turf Lengths)
Odds: 25-30 Second Plank Hold
Performance (RX)
Evens: Slam Ball Front Rack Carry 100 Feet
Odds: 25-30 Second Ring Plank Hold
Competition/Sport (RX+)
Evens: Slam Ball Front Rack Carry 100 Feet
Odds: 25-30 Second Hollow Rock Hold
*KB Calf Smash
*Cobra/Child’s Pose
*Foam Roll Mid Back
