A.
Thruster x3
15 mins to build to a Heavy Set of 3
B.
“Chest Hair”
For Time:
25 Thrusters 43/30
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters 43/30
Masters/Scaled 30/20 – Pull Ups
*jumping Pull Ups/Ring Rows
A.
E2MOM for 8mins
Strict Pull Ups x6
Record heaviest weight lifted or band used.
B.
“The Good life”
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)
15min time cap
A
E2MOM for 12min
Hang Squat Snatch for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
B.
“High Heals”
AMRAP 9:
10 Hang Squat Snatches (35/25)
30 Double Unders
“House of Cards”
For Time:
52 Cards
Hearts: Kettlebell Swings 24/16
Spades: Burpees
Clubs: AbMat Sit-Ups
Diamonds: Goblet Squats 24/16
Aces: 200 Meter Run
• The whole class operates as one team
• Coach starts by picking a card
• Number and suit will tell you rep count and movement
• Coach will pick next card when all athletes have completed the reps of the last movement
• Face Cards are 10 […]
A.
E2MOM for 16min
0-2 Bench Press* x6
2-4 Bent Over Row** x6
* 2 sec pause at bottom
** 1 sec pause at belly button
B.
3 Giant Sets:
12 DB OH Walking Lunge (left arm)
10 Single DB Stiff-Legged DL (left arm/right leg)
12 DB OH Walking Lunge (right arm)
10 Single DB Stiff-Legged DL (right arm/left leg)
21 Sit-Ups
Rest 2:00 between sets.
*Choose a weight […]
“Slap Happy”
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (40/30)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (50/35)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (60/40)
4 Burpee Box Jump Overs (24/20)
RX+ – 50/35 – 65/42.5 – 80/50
Scaled/Masters – 200 singles/40 Attempts
30/20 […]
A.
Build to Heavy Complex:
1 Hang Power Clean + 1 Power Clean
B.
“Power Ranger”
For Time:
15 Power Cleans (70/47.5)
600 Meter Run
10 Power Cleans (70/47.5)
400 Meter Run
5 Power Cleans (70/47.5)
200 Meter Run
Scaled/Masters – 55/35
A.
E3MOM
Push Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
Build to a heavy 1 rep
B.
“Eighteen Wheeler”
AMRAP 18:
12/9 Calorie Row
15 Wallballs (9/7)
12 Alternating Dumbbell Snatches (22.5/15)
9 Toes to Bar
Scaled/Masters – All the same…..scale any weights according to individual ability.
A.
E2MOM for 12mins
Back Squat for load:
#1: 3 reps @ 75%
#2: 1 rep @ 85%
#3: 3 reps @ 80%
#4: 1 rep @ 90%
#5: 3 reps @ 85%
#6: 1 rep @ 95%
B.
“Hottie Squatty”
For Time:
30/20 Cal Assault Bike
Then
15-12-9
T2B
KB Goblet Squats 32/24
EMOM for 30mins
1 – 15-20 Wall Balls (9/7)
2 – 10-15 Target Burpees
3 – 10-20 KB swings (32/24)
4 – 10-20 Box Jump Overs 25/20
5 – Rest