Warm-up

Warm-up (No Measure)

3:00 Cardio Choice

(1:00 easy into 1:30 moderate intensity then push hard for the final :30)

into…

AMRAP x 4 MINUTES

8 Alt. Elbow Punches w/ Barbell

8 Front Rack Reverse Lunges

8 Scap Push-Ups (:01 Pause at top & bottom)

8 Jumping Air Squats w/ Slow Descent

*From here, have the athletes line up or move the bars into the racks and begin your teaching and demonstration of the Front Squat.

Strength

Front Squat (5×5)

5×5

Front Squat*

*Keep loading moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

12/10 Cal Bike

8 Front Rack Lunges (95/65)|(65/45)

8 Hand Release Push-Ups

-Rest 2:00-

AMRAP x 6 MINUTES

12/10 Cal Bike

8 Front Rack Lunges (95/65)|(65/45)

8 Hand Release Push-Ups

(Score is Rounds + Reps)

Warm-up

Warm-up (No Measure)

TABATA (:20 on/:10 off)…

4 Rounds of each movement, :10 rest between movements.

Tabata 1- Bike (EZ)

Tabata 2- Russian KB Swings

Tabata 3- Bike (Moderate)

Tabata 4- Jumping Air Squats

Tabata 5- Bike (Hard)

Workout

Metcon (AMRAP – Reps)

5 ROUNDS FOR REPS

1:00 KB Swings (53/35)|(35/26)

1:00 Box Jumps (24/20)

1:00 DB Cleans (50/35)|(35/25)

1:00 Cal Bike

-Rest 1:00 b/t Sets-

*Athletes should start each round at a different station and complete the full round in that order. Ex: start one round on the Swing, another round on the Box Jumps, and so on…Rotate up one station at the start of each round.

(Score is Reps)

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

3/3 KB Windmills

5/5 KB Upright Row

5/5 KB Single Arm Shoulder Press

5/5 Staggered Stance Goblet Good Morning

Workout

“DOUBLE TROUBLE” (Time)

FOR TIME

50-40-30-20-10

Double Under

Toe to Bar

*Run 400m After Each Set

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

Max Set Tempo Push-ups (1111)

Superset w/

Max Banded Tricep Extensions*

-Rest 1:30 b/t Sets-

*Attach light band to the rig and go for max set

(No Measure)

Warm-up

Warm-up (No Measure)

BODY FLOW…

1:00 Cat-Cows

1:00 Elbow to Instep w/ Rotation (each side)

1:00 Tempo Air Squats (5211) (Stay active)

1:00 Wall-Sit

With an empty barbell, perform…

10 Back Squats

8 Cossack Squats

6 Kang Squats

4 Tempo Back Squats (30X1)

Strength

Back Squat (5×5 (30X1)*)

5×5 (30X1)*

Back Squat

*Use 75-80% of 5RM for all sets.

(Score is Load)

Workout

Metcon (Weight)

E2MOM x 14 MINUTES

7 Back Squat (155/105)|(135/95)

7 Burpee Over Bar

7 Push Jerk

(Score is Load)

Warm-up

Warm-up (No Measure)

EMOM x 4:00

Min 1 – Row (Mod Effort)

Min 2 – 2 Wall Walks + 8 Ring Rows

Into…

EMOM x 4:00

Min 1 – Row (Mod Effort)

Min 2 – 4 Burpees + 8 Jumping Lunges

Workout

Metcon (Time)

4 ROUNDS FOR TIME

300m Row

30 Plate Ground to OH (45/35)|(35/25)

30 Plate Overhead Lunges

(Score is Time)

Finisher

Metcon (Time)

3 SETS

:30 Plank (elbows)

10 V-ups

:30 Right Side Plank

10 V-ups

:30 Left Side Plank

-Rest 1:00 b/t Sets-

(Score is Time)