RX
5 Rounds:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 lateral box jumps
12 pull-ups
– Rest 2:00 between rounds.
INTERMEDIATE
5 rounds:
3 hang power cleans (65/95 lb)
6 shoulder-to-overheads
9 box jumps
6 pull-ups
– Rest 2:00 between rounds.
BEGINNER
5 rounds:
3 hang power cleans (35/45 lb)
6 shoulder-to-overheads
9 box jumps
6 jumping pull-ups
– Rest 2:00 between rounds.
DYNAMIC WARM-UP | 7:00
1 set:
:30 single-under
5 forward step lunges/leg
:15 single-leg single-underside
5 Samson stretch lunges/leg
:30 backwards single-unders
5 lateral lunges/leg
:30 single-single-double
5 consecutive jumping lunges/leg
Pre-workout:
1 set for max reps:
Max unbroken double-unders
or
2:00 max double-unders
Max set of Unbroken Double-Unders
FRONT-RACK REVERSE LUNGES | 5:00
PROGRESSION FOCUS
5 unweighted reverse lunges/leg Step the foot back and out and gently kiss the knee to the floor
5 front-rack reverse lunges/leg Chest stays up on the way down, then the chest rises on the way up
3 front-rack reverse lunges/ leg Light load, smooth down and fast up.
On an 8:00 clock:
3 front-rack reverse lunges/leg (building)
– Rest 1:00-1:30 between sets.
RX
7 sets for load:
6 alternating front-rack reverse lunges
– 3 on each leg.
INTERMEDIATE
Same as RX’d
BEGINNER
Same as RX’d
STRETCHING | 5:00
2 sets:
:30 frog stretch
:30 couch stretch/leg
PARTNER ROWLING WARM-UP | 6:00
On a 6:00 clock:
Team that completes the most 100-meter intervals wins.
Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement.
Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100 meter row.
Penalty movements:
False grip ring rows
Scap pull-ups
Kip swings
Jumping ring dips
SKILL WORK | 12:00
1 set:
3 ring dips
3 low ring transitions
5 ring swings
Every 2:00 x 4 sets:
1-5 muscle-ups
– On the fourth set, perform AMRAP until failure.
Beginner: muscle-up transitions, pull-ups, ring rows
Intermediate: ring muscle-up, low ring muscle-up, 5 chest-to-bar pull-ups
Advanced: 5 ring muscle-ups
PACING PREP | 4:00
3 sets x :30 row
Rest :30 between sets.
Increase pacing each set to a sustainable but fast pace.
RX
EMOM 5:
:35 max-Shuttle Runs
EMOM 5:
:40 max-Shuttle Runs
EMOM 5:
:45 max-Shuttle Runs
EMOM 5:
:50 max-Shuttle Runs
INTERMEDIATE
Same as RX’d
BEGINNER
Same as RX’d
1 Shuttle Run = 25′ down + 25′ back
Row and AAB are scale today; However, rollover Calories count for this workout!
STRETCHING | 5:00
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
PARTNER ROWLING WARM-UP | 6:00
On a 6:00 clock:
Team that completes the most 100-meter intervals wins.
Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement.
Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100 meter row.
Penalty movements:
False grip ring rows
Scap pull-ups
Kip swings
Jumping ring dips
SKILL WORK | 12:00
1 set:
3 ring dips
3 low ring transitions
5 ring swings
Every 2:00 x 4 sets:
1-5 muscle-ups
– On the fourth set, perform AMRAP until failure.
Beginner: muscle-up transitions, pull-ups, ring rows
Intermediate: ring muscle-up, low ring muscle-up, 5 chest-to-bar pull-ups
Advanced: 5 ring muscle-ups
PACING PREP | 4:00
3 sets x :30 row
Rest :30 between sets.
Increase pacing each set to a sustainable but fast pace.
RX
EMOM 5:
:35 max-calorie row
EMOM 5:
:40 max-calorie row
EMOM 5:
:45 max-calorie row
EMOM 5:
:50 max-calorie row
INTERMEDIATE
Same as RX’d
BEGINNER
Same as RX’d
Rollover Calories Court for this workout!
STRETCHING | 5:00
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
DYNAMIC WARM-UP | 4:00
1 set:
:30 hops to a 10-lb plate
:30 mountain climbers
:30 up-downs to a 10-lb plate
:30 step-back lunges
:30 ground-to-overheads with a plate
– Rest :15 between movements. PROGRESSIVE WARM-UP | 9:00
1 set:
5 inchworms + 1 push-up/each
3 back scales/leg
1 set:
3 partial range of motion wall walks
3 back scales/leg
1 set:
:30 wall-facing handstand hold
3 back scales/leg
1 set:
3 wall walks
DEADLIFT | 9:00
PROGRESSION FOCUS
5 deadlift lowers to the knees From the hang, push the shoulders forward and the hips back until the bar is at the knees.
5 deadlift negatives Soft knee until the bar is below the knee, then bend the knees while keeping the hips and chest high.
5 deadlifts to the knees Pull the knees back as the bar slides up the knees. Hold, then back down.
10 deadlifts Shoulders forward of the bar on the way down, knees back on the way up.
EMOM 8:
1 deadlift
– Build to a heavy single.
RX
AMRAP 8:
2 wall walks
2 deadlifts (205/315 lb)
INTERMEDIATE
AMRAP 8:
2 wall walks
2 deadlifts (125/185 lb)
BEGINNER
AMRAP 8:
2 inchworms + push-up
2 deadlifts (55/75 lb)
RECOVERY | 7:00
3 sets:
:30 couch stretch/side
:30 foam roll upper back
:30 foam roll lats/side
DYNAMIC PROGRESSIVE WARM-UP | 10:00
1 set:
10 alternating Spiderman stretches
10 Kang squats
10 leg swings/leg (across the body)
10 single-leg dumbbell deadlifts/leg
1 set:
10 med-ball front squats
10 alternating dumbbell deadlifts
10 med-ball push presses to target
10 alternating dumbbell deadlift + shrugs
10 wall-ball shots
DUMBBELL SNATCH CYCLING | 8:00
PROGRESSION FOCUS
4 dumbbell hang snatches per arm Chest up and pull through the shoulder.
8 alternating dumbbell hang snatches Lower to the front rack, then switch hands.
8 alternating dumbbell hang snatches Switch hands straight from overhead.
8 alternating dumbbell snatches Lower the hips to touch the dumbbell to the floor.
2 sets:
10 alternating dumbbell snatches
10 wall-ball shots
– Rest :30 between sets.
RX
2 rounds for time:
50 alternating DB snatches (35/50 lb)
50 wall-ball shots (14/20 lb)(9/10 ft)
INTERMEDIATE
2 rounds for time:
50 alternating DB snatches (20/35 lb)
50 wall-ball shots (10/14 lb)(9/10 ft)
BEGINNER
2 rounds for time:
30 alternating DB snatches (10/15 lb)
30 wall-ball shots (6/10 lb)(9/10 ft)
CAP 13
Accumulate:
Accumulate with a partner:
40 dumbbell Turkish get-ups
CAP 10
STRETCHING | 3:00
3 sets:
:20 banded shoulder stretch/side
20 banded pull aparts
DYNAMIC WARM-UP | 10:00
2 sets:
10 arm swings across
10 arm swings overhead
10 torso twists
20 alternating hamstring scoops
20 high knees
20 butt kickers
:30 jumping jacks
:30 up-downs
:30 burpees
WORKOUT PREP | 10:00
2 sets:
200-meter run
– Rest 2:00 between sets.
1 set:
200-meter run
10 burpees
RX
AMRAP 2:
200-meter run
AMRAP burpees
– Rest 2:00 –
AMRAP 4:
400-meter run
AMRAP burpees
– Rest 4:00 –
AMRAP 6:
800-meter run
AMRAP burpees
INTERMEDIATE
Same as RX’d
BEGINNER
AMRAP 2:
200-meter run
AMRAP burpees
– Rest 2:00 –
AMRAP 4:
400-meter run
AMRAP burpees
– Rest 4:00 –
AMRAP 6:
600-meter run
AMRAP burpees
Score is total Burpees in each AMRAP
STRETCHING | 7:00
Accumulate:
3:00 seated straddle stretch
DYNAMIC WARM-UP | 7:00
Athletes can perform the shoulder taps in the plank, the pike position, or against the wall.
AMRAP 4:
20 jumping jacks
5 push-ups
20 alternating shoulder taps
5 shoulder presses (PVC)
SHOULDER PRESS | 8:00
Setup:
1) Stand tall with feet under the hips.
2) Bar in the rack position.
3) Hands outside the shoulders.
4) Full grip on the bar.
5) Elbows in front of the bar.
PROGRESSION FOCUS
3 presses Pull the chin back and press the bar straight up.
3 presses Finish with the bar directly overhead.
5 presses Keep the bar as close to the body as possible while pressing.
5 presses Return the bar to the rack from overhead. Elbows stay in front of the bar.
4 sets:
3 shoulder presses
Athletes should increase load across 4 sets and perform 3 reps to find a challenging weight.
INTERMEDIATE
Same as RX’d
BEGINNER
Same as RX’d)
Build to a heavy set of 3 and maintain for all 5 sets.
Perform a new set every 3:00 to allow for about 2:30 of rest between sets.
On an 8:00 clock:
Handstand walk practice
– Beginner: pike handstand shoulder taps
– Intermediate: back-to-wall handstand shoulder taps
– Advanced: handstand walks
STRETCHING | 2:00
1 set:
1:00 banded shoulder stretch/arm
PIZZA DELIVERY WARM-UP | 12:00
6 sets x :60 pizza delivery game
Perform :60 dynamic stretches between each set of the game:
– Alternating elbow-to-instep
– Alternating single-leg V-up
– Push-up to downward dog
– Leg swings/side
WALL-BALL SHOT AND BOX JUMP | 5:00
1 round:
4 box step-ups
4 med-ball front squats
4 box jumps, low box
4 med-ball push presses
4 box jumps, workout height
– Step down from the box.
TOES-TO-BAR | 8:00
PROGRESSION FOCUS
Setup “Hands outside shoulder width, pull down on the bar, and squeeze the stomach.”
5 kip swings “Quickly push the shoulders forward and pull the shoulders back.”
2 kip swings + 2 knees above hips “As the shoulders pull back, pull the knees to the chest.”
2 kip swings + 2 knees-to-armpits “Press down against the bar as the knees rise.”
2 kip swings + 2 knees-to-armpits + 1 toes-to-bar “Kick the legs straight as the knees touch the chest.”
3-5 toes-to-bars “Pull the feet down quickly and arch hard into the next rep.”
1 round:
4 wall-ball shots
4 toes-to-bars
4 box jumps
– Step down from the box.
– Use workout variations of each movement.
RX
AMRAP 15:
10 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bars
10 box jumps (20/24 in)
– Step down from the box.
INTERMEDIATE
Same as RX’d
BEGINNER
AMRAP 15:
10 wall-ball shots (8/10 lb) (9/10 ft)
10 hanging knee raises
10 box jumps (12 in)
– Step down from the box.
STRETCHING | 5:00
1 set:
2:00 foam roll quads
1:00 cobra stretch
DYNAMIC WARM-UP | 7:00
1 set:
1:00 row (easy)
:40 good morning + jumps
1 set:
1:00 row (moderate)
:40 air squats
1 set:
1:00 row (fast)
:40 burpees
SINGLE-LEG SQUAT | 8:00
PROGRESSION FOCUS
10 alternating reverse lunges “Push the lunging knee out in line with the toe.”
10 alternating elevated reverse lunges “Standing on a stack of plates, lean forward and push the lunging knee out in line with the toe.”
10 alternating single-leg squats to target “Sit back to a box with control, rest for a second, then lean forward and stand.”
10 alternating heel hook squats “Keep the heel down and wrap the free leg behind the standing leg. Use hands to assist as needed.”
10 alternating single-leg squats “Let the chest fall over the squatting leg and drive the squatting heel into the ground.” HANG POWER CLEAN | 12:00
PROGRESSION FOCUS
10 hang, stand, and shrugs “Stand fast and shrug your shoulders.”
10 partial front squats “High elbows, heels down, and knees out.” (Work on the receiving position).
10 hang power cleans “Jump! Fast elbows and land in a partial squat.”
4 sets:
5 hang power cleans (building)
RX
For time:
2,000-meter row
50 alternating single-leg squats
30 hang cleans (135/225 lb)
INTERMEDIATE
For time:
1,600/2,000-meter row
50 alternating single-leg squats to a target
30 hang cleans (105/155 lb)
BEGINNER
For time:
800/1,000-meter row
50 alternating reverse lunges
30 hang cleans (55/75 lb)
CAP 17
STRETCHING | 5:00
2 sets:
:30 frog stretch
:30 couch stretch/leg