Calorie Row (60/45) or AAB (42/33)
21 Deadlifts (115/75)
21 Push jerks
21 Pullups
Calorie Row (60/45) or AAB (42/33)
15 Deadlifts
15 Push jerks
15 Pullups
Calorie Row (60/45) or AAB (42/33)
9 Deadlifts
9 Push Jerks
9 Pullups
Calorie Row (60/45) or AAB (42/33)
21 Deadlifts (135/95)
21 Push jerks
21 Pullups
Calorie Row (60/45) or AAB (42/33)
15 Deadlifts
15 Push jerks
15 Pullups
Calorie Row (60/45) or AAB (42/33)
9 Deadlifts
9 Push Jerks
9 Pullups
2 sets:
200-meter jog
10 alternating Cossack squats
5 front squats
10 box step-ups
10 push presses
10 kipping knee raises
:15 ring support hold
TOES-TO-BAR | 5:00
5 knees-to-armpits
5 toes-to-bars
5 toes-to-bars
RING DIP | 5:00
3 jumping ring dip negatives
3 strict ring dips
3 paused kipping ring dips
3 kipping ring dips
THRUSTER | 5:00
5 front squats
5 thrusters
5 top-to-top thrusters
2 sets:
5 thrusters (building)
– Rest 1:00 between sets, building to workout load.
7 thrusters
7 toes-to-bars
7 box jumps
3-7 ring dips
RX
AMRAP 12:
50 thrusters (65/95 lb)
50 toes-to-bars
50 box jumps (20/24 in)
50 ring dips
INTERMEDIATE
AMRAP 12:
50 thrusters (55/75 lb)
50 knees-to-armpits
50 box jumps (20/24 in)
25 ring dips
BEGINNER
AMRAP 12:
50 thrusters (35/45 lb)
25 hanging knee raises
50 box jumps or step-ups (12/20 in)
25 foot-assisted ring dips
1:00 pigeon pose/side
RX
AMRAP 20:
5 00-m row
25 double-unders
5 00-m row
50 double-unders
5 00-m row
75 double-unders
5 00-m row
100 double-unders
etc…
– Add 25 double-unders to each round.
– 125 m of running = 1 rep.
INTERMEDIATE
AMRAP 20:
5 00-m row
:15 double-under attempts
5 00-m row
:30 double-under attempts
5 00-m row
:45 double-under attempts
5 00-m row
1:00 double-under attempts
etc…
– Add :15 double-unders to each round.
– 125 m of running = 1 rep.
BEGINNER
AMRAP 20:
250-meter row
25 single-unders
250-meter row
50 single-unders
250-meter row
75 single-unders
250-meter row
100 single-unders
etc…
– Add 25 single-unders to each round.
– 125 m of running = 1 rep.
4 sets:
:20 strict sit-ups
:10 rest
:20 flutter kicks
:10 rest
PARTNER PARAMED-BALL GAME | 9:00
Partner athletes up with one light med ball and two PVCs.
Athletes must perform movements without dropping the med ball.
If you don’t have space, then cut out the walks.
If the ball hits the ground, athletes perform 5 penalty burpees.
AMRAP 5:
Walk 50 ft with the med ball
10 lunges
Walk 50 ft with the med ball
5 thrusters
Walk 50 ft with the med ball
5 deadlifts
Walk 50 ft with the med ball
5 shoulder presses
PUSH PRESS | 10:00
Setup Feet hip-width apart, hands outside shoulder-width, full grip on the bar, elbows in front of the bar, and the bar pulled down towards the shoulders.
5 dip and holds “Push your knees forward and slide your hips down toward your heels.”
5 dip-drives, slow “Dip down and then stand up slowly.”
5 dip-drives, fast “Dip down with control and drive up with speed.”
10 push presses “Squeeze your glutes and quads hard and THEN press.”
EMOM 8:
2 push presses
– Build to a heavy set of 2 reps.
1 set:
10 push presses (workout weight)
10 alternating front rack lunges
RX
5 rounds for time:
20 push presses (55/75 lb)
20 alternating front rack lunges
INTERMEDIATE
5 rounds for time:
12 push presses (55/75 lb)
12 alternating front rack lunges
BEGINNER
5 rounds for time:
10 push presses (35/45 lb)
10 alternating front rack lunges
CAP 14 Minutes
Accumulate:
1:00 banded shoulder stretch/arm
DYNAMIC WARM-UP | 6:00
2 rounds:
:30 jumping jacks
10 air squats
10 shoulder tap + shoulder tap + push-ups
10 band pull aparts
HANG SQUAT CLEAN | 9:00
6 hang clean pulls Shoulders forward, heels down, hips back, and chest up with the bar at the mid-thigh.
6 hang muscle cleans Drive the heels down as the shoulders shrug up.
6 tall cleans Punch the ears with the shoulders then drop under the bar.
6 hang squat cleans Fully extend the hips by pushing through a flat foot as long as possible.
6 hang squat cleans Jump and land in the bottom of the squat.
5 hang squat cleans
5 hang squat cleans
2 hang squat cleans
2 hang squat cleans
RX
For load:
2-2-2-2-2
Hang squat cleans
INTERMEDIATE
Same as RX’d
BEGINNER
For load:
4-4-4-4-4
Hang squat cleans
2 sets:
:30 frog stretch
:30 couch stretch/leg
PLANK TAP RELAY GAME | 10:00
Set up a row of 10-15 kettlebells, dumbbells, or medicine balls.
If you have 5 or fewer athletes, they can move through one after the other; they don’t have to race head to head.
Every athlete must touch each object twice.
You can increase the difficulty of the game by increasing the number of times each object must be touched, for example, from 2 touches to 4 touches.
On a 6:00 clock:
Plank tap relays
WORKOUT PREP | 10:00
2 sets:
10 alternating Spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups
2 sets:
:40 bike
– Rest :20
:40 burpees
– Rest 1:20.
RX
10 rounds for time:
8/10-calorie bike
10 burpees
INTERMEDIATE
10 rounds for time:
7/9-calorie bike
8 burpees
BEGINNER
8 rounds for time:
7/9-calorie bike
5 burpees
CAP 16 Minutes
EMOM 6:
Min. 1 | Plank hold
Min. 2 | Flutter kicks
Accumulate:
30 reach-roll-lifts
50 banded face pulls
DYNAMIC WARM-UP | 5:00
1 set:
:30 mountain climbers
10 alternating step-ups
10 easy ring rows
5 box jumps, slow
10 strict AbMat sit-ups
– Step down from the box.
1 set:
:30 mountain climbers
10 alternating step-ups
10 single-ring ring rows
10 box jumps, fast
10 AbMat sit-ups
– Step down from the box.
ROPE CLIMB | 8:00
2 pull-to-stands – Elevate the hips first, pull from the floor to standing, then lower the shoulders down to the ground before the hips.
3 standing single-leg knee raises – With the arms fully extended overhead and grabbing the rope and one leg on the ground, slide one knee up the rope with the toe on the opposite side.
3 hanging single-leg knee raises – Perform the same movement as before, but hang from the rope with the bottom leg 2 inches off of the ground.
2 bite-to-stands – Wrap the second foot on top of the first, stand, then squat down and kick the tail of the rope away from the ground to recover.
3:00 rope climb practice Spend 3:00 practicing 2 rope climb reps or attempts.
GHD SIT-UP | 7:00
8 weighted AbMat sit-ups – Touch the ball to the floor above the head and as far forward of the body at the top as necessary to pass the shoulders in front of the hips.
5 knee extensions + 5 GHD sit-ups to parallel – Practice extending the knees rapidly, then progressively lean further back to parallel while continuing to execute the knee extension.
5-10 GHD sit-ups, full range of motions – Keep the torso braced and the arms crossed while lowering the shoulders just below the hips.
12 box jumps
1 rope climb
8 GHD sit-ups
RX
5 rounds for time:
2 rope climbs
10 GHD sit-ups
20 box jumps (20/24 in)
– Step down from the box.
INTERMEDIATE
5 rounds for time:
1 rope climb
10 GHD sit-ups to parallel
20 box jumps (20/24 in)
– Step down from the box.
BEGINNER
5 rounds for time:
3 pull-to-stands
10 hollow rocks
15 box step-ups (12 in)
– Step down from the box.
CAP 19 Minutes
1:00 couch stretch/leg
1:00 banded lat stretch/arm
1 set:
2:00 bike, row, or ski
10 unweighted good mornings
10 alternating Cossack squats
10 alternating Samson stretches
2:00 bike, row, or ski
DEADLIFT | 8:00
Setup
1) Hands at shoulder width
2) Feet between hips and shoulder-width
3) Shoulders slightly in front of the bar
4) Arch chest up to maintain lumbar curve
5) Heels down
6 deadlifts – Proper set-up
6 deadlifts – Keep the bar close to the body on the ascent.
6 deadlifts – Push the hips back on the descent.
6 pulls from the shins to the knees – Push the knees back and out of the way. Keep the bar close.
6 deadlifts – Maintain lumbar arch.
4 sets:
3 deadlifts
– Start light, then add load and lift every :90-2:00
INTERMEDIATE
Same as RX’d
BEGINNER
For load:
5-5-5-5-5
Deadlift
– Find a slightly challenging load and stay there for all 5 sets.)
:45 scorpion stretch/side
:30 standing hamstring stretch/leg
CHECK TO ENSURE THE 5:30AM CLASS HAS NOT BEEN CANCELLED BEFORE YOU HEAD TO THE GYM. THERE IS A HIGH CHANCE FOR SEVERE WEATHER
PARTNER ROWLING WARM-UP | 9:00
On an 8:00 clock:
Partner A rows 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement.
As soon as partner A gets off of the rower, partner B starts on their own 100-meter row.
Penalty movements:
Air squats
Burpees
Push-ups
Jumping jacks
Sit-ups
MEDICINE BALL CLEAN | 8:00
Setup – Heels down, shoulders over the ball, neutral spine.
3 med-ball deadlifts – “Keeping the chest up, stand with the ball.”
3 med-ball deadlift + shrug – “Squeeze the glutes HARD and THEN shrug.”
5 med-ball front squat – “Pull the hips back and push the knees out over the toes.”
5 med-ball shrug and drops – “Shrug with a straight arm and then drop into the bottom of the squat.”
5 med-ball clean – “Squeeze the glutes with a straight arm before pulling under.”
WALL-BALL SHOT | 4:00
1 round:
8 med-ball front squats
8 med-ball push press and throws
8 wall-ball shots
Row 100 meters
6 wall-ball shots
6 med-ball cleans
RX
AMRAP 5:00
Row 500 meters
Max wall-ball shots (14/20 lb) (9/10 ft)
– Rest 5:00 –
AMRAP 5:00
Row 500 meters
Max med-ball cleans (14/20 lb)
INTERMEDIATE
Same as RX’d
BEGINNER
AMRAP 5:00
Row 400 meters
Max wall-ball shots (10/14 lb) (9/10 ft)
Rest 5:00
AMRAP 5:00
Row 400 meters
Max med-ball cleans (10/14 lb)
Athletes will enter two scores:
Total Wall-ball Shots &
Total Med-Ball Cleans
400-meter partner medicine ball carry
400-meter partner medicine ball carry (20/14lbs)
– Trade off as needed.
1:00 foam roll upper back
1:00 bottom of squat hold (relaxed)