Coach’s Choice
Teams Of 2 (1 Works/1 Rests)
4X5 Minute AMRAP’s (Rest 2 Minutes Between AMRAP’s)
Partner A 300 M Run
Partner B 300 M Run
Max Effort With Burpee Box Over Jumps (24/20) W/Time Remaining
Coach’s Choice
3X8 Minute AMRAP’s/Rest 3 Minutes
*Start Back Where You Left Off
25/20 Calorie Bike
20 Walking Lunges Total
15 Knees To Elbow
10 Wall Balls (20/14)
5 Burpees
200 M Run
5 Grasshoppers/Leg
5 Sampson Lunges/Leg
10 Air Squats @ 20×1 Tempo
10 Calorie Bike
Health/Function:
4X4-5 Reps @ 20×1 Tempo
13 Minute AMRAP:
*Score Is Calories On Bike For RX/RX+*
Health/Function
125 M Run
12 Ab Mat Situps
10 Russian KBS
8 Wall Balls
300 M Bike
Performance (RX)
600 M Run
40 K2E
40 Wall Balls (20/14)
40 KBS (1.5/1.0)
Max Effort Calorie Bike With Time Remaining
Competition/Sport (RX+)
800 M Run
35 T2B
35 Wall Balls (30/20)
35 KBS (2.0/1.5)
Then:
Max Effort Calorie Bike With Time Remaining
21 Minute AMRAP:
200 M Run
10 V-Ups
10 DB/KB Russian Swing/Arm
20 Air Squats
*BB Quad Smash
*Pigeon
*Banded Couch
Coach’s Choice
3 Rounds:
400 M Run
10 Push Ups
15 KBS (1.5/1.0)
400 M Run
10 DB Push Press (40/25)
20 Ab Mat Situps
-Rest 3 Minutes-
LAX Ball Front Deltoid 1 Min/Arm
LAX Ball Lat 1 Min/Side
+
5 Shoulder CARS Per Arm
10 Pulses Per Arm
5 Inchworm Pushups
10 Empty Bar Push Press
Every 90 Seconds Do 1 Rep
*OR PUSH JERK*
Health/Function:
5X4-5 Reps; Rest 2 Mins
EMOM For 14 Minutes:
Health/Function
Odds: 4-5 Hang Power Cleans
Evens: Max Effort Cage Assisted Pushups @ 20×1
Performance (RX)
Odds: 2-3 Hang Power Cleans AHAP
Evens: Max Effort Pushups In :30
Competition/Sport (RX+)
Odds: 1 Squat Clean+2 Power Cleans AHAP
Evens: Max Effort Kipping Handstand Pushups In :30
ALL PROGRAMS
EMOM FOR 6 Minutes:
Odds: 12-15 Banded Face Pulls
Evens: 20-30 Seconds Plank Hold Or Hollow Rock Hold
EMOM For 24 Minutes
1st: 7-10 DB Hang Clean And OH Right
2nd: 7-10 DB Hang Clean And OH Left
3rd: 7-10 Pushups @ 20×1 Tempo
4th: 12-18 Ab Mat Situps
*Banded Lat Distraction
*Banded Elbow Opener
*LAX Ball Scapula
Coach’s Choice
8 Rounds:
30 Double Unders (60 Singles+10 DB Lateral Hops)
10 DB Goblet Squat (40/25)
10 DB Snatch Right (40/25)
5 DB Renegade Rows (40/25)
10 DB Snatch Left (40/25)
-Rest 1 Minute-
10 Alternating Child’s/Cobra Pose
5 Grasshoppers/Leg
10 Spinal Twists/Side
5 Elephant Toe Touch/Side
10 Good Mornings
5 Power Jumps
10 Good Mornings Empty Bar
Health/Function
4 Rounds:
8 DB Hang Snatch Per Arm
10 DB Goblet Squats
50 Jump Rope Singles
Performance (RX)
3 Rounds:
10 DB Snatch Per Arm (40/25)
15 DB Goblet Squat (40/25)
35 Double Unders (Sub=70 Singles+15 DB Lateral Hops)
Competition/Sport (RX+)
3 Rounds:
10 DB Snatch Per Arm (50/35)
20 DB Goblet Squat (50/35)
60 Double Unders
-REST 1 MINUTE BETWEEN ROUNDS FOR ALL PROGRAMS-
8 Rounds:
12 DB/KB Deadlift
10 DB/KB Goblet Squat
8 DB/KB Snatch/Arm
25 Double Unders (50 Singles)
-Rest 1 Minute Between Rounds-
*Cat/Camel
*Lying Spinal Twist Hold
*Child’s/Cobra
Coach’s Choice
8X3 Minute AMRAP’s/Rest 1 Minute
8 Lunges/Leg
12 Burpees
12 Box Over Jumps (20/16″)
Max Effort Row W/ Remaining Time
15 Calorie Row (5 Quick/Quicker/Quickest)
+
5 Single Legged Deadlift (No Weight)
10 Ankle Circles Each Direction
15 Standing Calf Raises
20 Box Step Ups
25 Bounding Jumps
10X2 Minute AMRAP’s/Rest 1 Minute
Health/Function
Odd Rounds:10 Half Burpees/Burpees +Max Effort Calorie Row
Even Rounds: 18 Step Ups +Max Effort Calorie Row
Performance (RX)
Odd Rounds:12 Burpees+Max Effort Calorie Row
Even Rounds: 12 Box Jumps (24/20″)+Max Effort Calorie Row
Competition/Sport (RX+)
Odd Rounds: 18 Burpees+Max Effort Calorie Row
Even Rounds: 12 Box Jumps (30/24″)+Max Effort Calorie Row
10X2 Minute AMRAP’s/Rest 1 Minute
Odd Rounds: 150 M Run+Max Effort Burpees W/ Time Remaining
Even Rounds: 150 M Run+Max Effort Chair/Box Step Ups W/ Time Remaining
*Lying Shoulder Rotation
*KB Calf Smash
*Pigeon Hold
Coach’s Choice
Every Minute On The Minute For 36 Minutes:
1st: 12-15 Pullups (Ring Rows)
2nd: 400-450 M Bike
3rd: 12-15 Pushups
4th: 400-450 M Bike
5th: 50 M Double KB Farmers Walk
6th: Rest
