3 rounds
Run 100m
10 Air Squats
10 Lunges
10 Kip Swings
BB Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Romanian Deadlifts
5 Front Squats
21-15-9
Front Squat 95/65
Pull-Ups
RX+
Squat Snatch 95/65
C2B Pull-ups
Teams of 2
AMRAPx35
Deck of Cards
Hearts= Sit Ups
Clubs = Burpees
Spades= Pistols
Diamonds= KB Swings 1.5/1
Jokers = Sled push Male 2 plates/Female 1 plate
2 Rounds
40 Single Unders
30 Sec Wall Sit
20 Core
10 Kip Swings
BB Warm-Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Romanian Deads
5 Front Squats
Hang Power Clean Primer
2-2-2-2
Push Jerk Primer
2-2-2-2
AMRAPx 16
12 Hang Power Cleans 135/95
12 Burpees
12 Push Jerks 135/95
12 Pull-Ups
12-9-6-3
Hang Power Cleans 165/115
Burpee Box Overs 24/20
Push Jerks 165/115
Ring M/U
Females 9-6-3-1 Ring M/U
Hard Cap 25 Min
Capacity Builder
2 Sets for time
20/15 Cal Bike/Row
20 Deadlifts 225/155
20 T2B
Rest 2 min between sets
If time left in class
AMRAPx 20
100 Single Unders
20 Sit-Ups
10 Push-Ups
20 Air Squats
10 Lunges
5 Cal Bike
RX+
AMRAPx 20
100 II Unders
20 WB Sit-Ups 20/14
10 Hand Release Push-Ups
20 Air Squats
10 Nasties
5 Cal Bike
1 Round
400m Run
10 Air Squats
10 Push-Ups
10 Lunges
200m Run
BB Warm-Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Romanian Deadlifts
5 Front Squats
Front Squat Primer
3-3-3-3
On the 2:00 x 5 Sets
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 85%
Set 4: 4 Reps @ 78%
Set 5: 6 Reps @ 70%
Percentages are based off your 1RM Front Squat. Scoring the 2reps % 85%
3 Rounds
Run 400m/ Row 500m/ Bike 1200m
10 DB Snatches 45/25
15 Thrusters 95/65
RX+
Run 400m/ Row 500m/ Bike 1200m
10 DB Snatches 70/50
15 Thrusters 115/85
Weight Vest 20/14
15 Wallballs 20/14
15 Kip Swings
15 Cal Row
15 Box Step ups 24/20
BB Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
10 Rounds for time
5 Pull-Ups
7 Box Jumps
10 Wallballs 20/14@10’/9′
RX+ 10′ Handstand Walk each round
2 Rounds
12 Cal Row/bike
9 PVC Pass Throughs
6 Wall Squats
3 Walkouts
BB Warm up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deads
5 Front Squats
Power Snatch Complex Primer
2-2-2
Every 2 min x 5
1 Hang Power Snatch
2 Power Snatch
3 Overhead Squat
Set 1 60%
Set 2 65%
Set 3-5 Build to a heavy complex
This is a touch and go for all 6 reps.
5 Rounds
12 Deadlifts
9 Front Squats
6 Hang Power Cleans
95/65
RX+
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
95/65
Teams of 3
AMRAPx30
100 DB Snatches 45/25 RX+ 50/35
100 II Unders
100 Pull-Ups RX+ C2B
100 II Unders
100 Burpees RX+ HSPU
100 II Unders
100 Cal Row
100 II Unders
100 Box Jumps 24/20 Rx+ 30/24
100 II Unders
Every 90 sec x 7 Sets
3 Knee Raises
2 Pull/Ups
1 Hang Squat Snatch 95/65
1 Squat Snatch 95/65
RX+
Every 90 sec x 7 Sets
3 T2B
2 Bar M/U
1 Hang Squat Snatch 135/95
1 Squat Snatch 135/95
Every 5 Min x 4 Rounds
20 Double DB Deadlifts 45/25 RX+ 70/50
20 Wallballs 20/14 @10’/9′
20/15 Cal Row/Bike
If we have more than 12 people in a class start some of the athletes out at the cal row.
Coach lead warm up
AMRAPx5
Round 1
Run 400m/ RX+ Run 600m/ FX 200m Run
Remaining time
OH Lunges 45/25 “Plate”/FX Lunges
Score Lunge reps
Rest 2 Min
Round 2
Run 400m/ RX+ Run 600m/FX Run 200m
Remaining time
Sit-Ups
Score Sit-Ups
Rest 2 min
Round 3
Run 400m/ RX+ Run 600m/FX Run 200m
Remaining time
Burpees
Score Burpees
Rest 2 min
Round 4
Run 400m/ RX+ Run 600m/FX Run 200m
Remaining time
Air Squats
Score Squats
Rest 2 min
Round 5
Run 400m/ RX+ Run 600m/FX Run 200m
Remaining time
KB Swings 1.5/1/FX 35#/25#
