40 Seconds
Easy Row or Bike
Squat/Hamstring Stretch
30 Seconds
Moderate Row or Bike
Air Squats
20 Seconds
Faster Row or Bike
Squat Jumps
21 – 15 – 9
Row Calories
Front Squats 95/63
15 – 12 – 9
Toes to Bar
Hang Squat Cleans 95/63
12 – 9 – 6
Burpees over Bar
Thrusters 95/63
5 Rounds:
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)
30 Seconds
Easy Bike
Active Samson
Moderate Bike
Active Spidermans
Faster Bike
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
40 sec Front Stretch
40 sec Pigeon Stretch each side
RX+ 15 min AMRAP:
60 Double Unders
20/15 Calorie Bike
10 Push Jerks 165/110
RX 15 min AMRAP:
60 dubs or 90 singles
20/15 cal row or bike(coaches choice)
10 push jerks 125/83
1 Minute:
Active Samson
Inch Worms
Slow Air Squats
45 Seconds:
Active Samson
Inch Worms
Slow Air Squats
30 Seconds:
Active Samson
Inch Worms
Slow Air Squats
then Empty Bar Warmup
45 sec Wrist Stretch
45 sec Lat Stretch each side
18 min AMRAP:
9 Power Cleans 155/103
12 Strict Handstand Push-ups
9 Front Squats
12 Strict Pull-ups
GENERAL
Goal today is to move a moderately heavy weight and move well through strict upper body movements
POWER CLEANS
Choose a weight you could cycle for 9+ unbroken when fresh
STRICT HANDSTAND PUSH-UPS
Should be able to complete within 1-2 sets when fresh, and string together sets within workout, not singles.
FRONT SQUATS
Looking to complete these in no more than 2 sets within the workout.
STRICT PULL-UPS
Should be able to complete within 1-2 sets when fresh, and string together sets within workout, not singles.
20 Seconds Each:
Easy Shuttle Runs
Quad Stretch
Knees to Chest
Straight Leg Kicks
Cradle Stretch
Moderate Shuttle Runs
Walking Samson
Walking Spidermans
3 Air Squats + 1 Broad Jump
Walkouts
Faster Shuttle Runs
Side Lunges
Side Shuffles
High Knees
Butt Kickers
Every 4 min x 6 Rounds:
12 Alternating DB Snatches (50/35)
12 Burpees Over Dumbbell
12 Shuttle Runs*
*we’ll perform snatches and burpees on the turf, so we can start shuttle runs from there. Each length is one rep(hand touches the wall, foot or hand touches the green).
*slowest time is your score
DUMBBELL POWER SNATCHES
Choose a weight you can go unbroken with throughout the workout
Alternating arms with each rep
BURPEES OVER DUMBBELL
Burpees are completed lateral over the dumbbell
Feet should pass over the bell, not around it
