Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

10 min AMRAP

1 min easy bike
3 Elbow to Floor stretch (each side)
5 Dynamic Squat Stretch
3 back squats + 3 pause squats (empty bar – build across)
5 Abmat situps
5 alt. V-ups (each side)

Warm-up (No Measure)

**2. Strength Prep**

Have athletes build up to 60%+50lbs in 3-4 sets hitting 2-3 reps a set. Weight is only getting heavier so have athletes lighten the load or scale reps down to maintain form.

Strength – Back Squat (Back Squat – 5 sets x 5 reps @ 60%+50lbs (Total) 1)

Strength – Back Squat (5×1)

Back Pause Squats

– 5 sets x 1 reps

* Complete a set every 90 seconds *
• Set 1: 62%, Set 2: 68%, Set 3: 75%, Set 4: 80%, Set 5: 85
• Record each set as 1 of your scores for load
• Pause should be 2-3 seconds at the bottom. Controlled descent, tight core and tall torso. Be explosive out of the hole and press up on the bar (DON’T PULL DOWN).
• This is NOT a max lift , but a good comfortable and controlled set. Not trying to reach failure.

Warm-up – Warm-up (No Measure)

**3. Workout Prep**

1 set
3 V-ups
3 Burpee to Bar
3 Knee to elbows + 2 Toes to Bar

Metcon – Metcon (Time)

For Time:

40 Toes to Bar
50 Burpees to 6-inch target
40 Toes to Bar

Scaling Option
For Time:
40 Abmat Sit Ups
50 Up Downs
40 Alternating V-Ups

TARGET SCORE
Target time: 8-10 minutes
Time cap: 15 minutes

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

5:00 Row, bike, or ski erg
– into –
3 sets
7 Ring Rows
5 Inch Worms
3 Muscle Cleans (empty bar)
3 Power Cleans (empty bar)

**2. Workout Prep**

With Partner
1 set
4 T2B each
20 second Assault Bike (each) at workout pace
2 Power Cleans (each) at 80% of workout weight

Workout – Metcon (Time)

30 rounds
1 Squat Snatch (155/105)
4 Toes to Bar
8 Alternating Box Step Ups (24/20)

Scaling Option
30 rounds
1 Power Snatch (weight=athlete choice)
4 Hanging knee raises
8 Alternating Box Step Ups (20)

TARGET SCORE
Target time: 22-24 minutes
Time cap: 30 minutes

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

10 min AMRAP
150m partner jog
20 single unders (w/ partner – same time)
5 elbow to floor stretch (each side)
3 cossack squats (each side)
10 wall angels

**2. Workout Prep**

Allow athletes a few minutes to practice synching up their reps while rotating through each station. Remind them to practice the importance of transition especially in this workout.

Workout -= Metcon (AMRAP – Rounds)

Partner Workout

4 Sets:

AMRAP 4 Minutes
10 Synchro Burpees
30 Synchro Air Squats
50 Double Unders (each, at the same time)
Max Wall Balls (20/14) (Split)
-Rest 2 Minutes between sets-

Individual Option
4 Sets:
AMRAP 4 Minutes
10 Burpees
30 Air Squats
50 Double Unders
Max Wall Balls (20/14)
-Rest 2 Minutes between sets-

TARGET SCORE
Target number of Wall Balls each set: 30+
Minimum number of Wall Balls before scaling: 10

Accessory – Warm-up (No Measure)

3 rounds

20 strict abmat situps (no arms)
15 Russian Twists (each side)
10 Pallof Presses (each side)
5 Barbells Rollouts

Announcement

Happy Birthday Edward Sampognaro!!

Warm-up – Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

10′ Each Movement

• Drill 1: High Knee Karaoke (Over, Over, Walk, Walk)
• Drill 2: Over the hurdle drill
• Drill 3: Knee to Chest
• Drill 4: Figure Four
• Drill 5: Lunge with Arms in the Air Finger Interlocked
• Drill 6: Lung with torso twist (twist to the side that the knee is in front)
• Drill 7: Toe Touch (opposite hand opposite foot)
• Drill 8: High Knees (move arms as fast as knee) in place, then slowly lean, then across
• Drill 9: Butt Kicks (palms behind gluten, heel touches palm)
• Drill 10: Straight Leg
• Drill 11: Sidestep
• Drill 12: Sidestep with jumping jack
• Drill 13: Sitting arm swings
• Drill 14: Standing arm swings (hop on the heel)
• Drill 15: Toes out walk (heels 4″ apart, toes facing out)
• Drill 16: Toes in walk (heels out toes pointed to each other heels off the ground)
• Drill 17: Walk on heels
• Drill 18: Walk on toes
• Drill 19: Walk on outside of foot
• Drill 20: Walk on inside of foot

– 10-12 mins of the warm-up and then prepare for the workout –

**2. Workout Prep**

Every min (3 minutes)

100m Run

1st – moderate/fast)
2nd – Fast
3rd – Faster

Workout – Metcon (4 Rounds for time)

4 Rounds

Run 600m (moderate/fast)
rest 2:00
Run 400m (fast)
Rest 1:00
Run 200m (faster)
rest 0:30

* Record each round + Rest time. *

Scaling Option
4 Rounds
Row 750 (moderate/fast)
rest 2:00
Row 500m (fast)
Rest 1:00
Row 250m (faster)
rest 0:30

TARGET SCORE
No Target time for today. Dial in on your own individual pacing.

Warm-up – Warm-up (No Measure)

**3. Strength Prep**

-We are completing strength after the workout today. If you are not comfortable with this then feel free to switch back to normal.

Athletes will be warm after the workout so have them partner up or group up and chip away at the strength with the remaining time. Have athletes partner up to assist with spotting on Bench and remember they complete 2 Bench Press then, 2 deadlifts in the 2 minutes (1 set), and continue the pattern every 2 minutes for 5 sets total (10 minutes).

– Athletes should look to take 30-40secs of transition from bench to deadlift. Don’t race off the bench and rush right into the deadlift.

Strength – Bench Press (5×2)

– 5 sets x 2 reps @ 87.5% 1RM Bench Press

* Complete a set every 2 minutes, on the minute for 10 minutes *

Strength – Deadlift

– 5 sets x 2 reps @ 87.5% 1RM Back Squat

* Complete a set every 2 minutes, on the minute for 10 minutes *
* Complete with Bench press in the same 2 minute time frame *

Accessory – Warm-up (No Measure)

1 min foam roll glutes (each side)
1 min foam roll hamstrings (each side)
1 min pec smash w/ lacrosse ball (each side)