1 Minute
Easy Bike or Row
Active Samson + Air Squats
:45 Seconds
Moderate Bike or Row
Activer Spidermans
:30 Seconds
Faster Bike or Row
Push-up to Down Dog
With a Medicine Ball:
5 Stiff-Legged Deadlifts
5 Power Cleans
5 Front Squats
5 Press and Reach
5 Squat Cleans
5 Rounds:
1 Minute Wallballs 20/14
1 Minute DB Snatches 50/35
1 Minute Calorie Bike
1 Minute Rest
Parking Lot Lap
Quad Pulls down and back
Knee Tucks down and back
Alt. Crosskicks down and back
10 Knuckle Drags
Alt. Groin Stretch down
Cradle Stretch down and back
Samson Stretch down and back
Spiderman Crawl down and back
Inch Worms down(no push-up)
Toe Walk down and back
Heel Walk down and back
Lateral Slides down and back
High Knees down and back
Butt Kicks down and back
800 Meter Run
21 Power Cleans (155/103)
400 Meter Burden Run (45/35)
21 Burpee Box Jump Overs (24/20)
RX+(185/133)
Parking Lot Lap
Quad Pulls down and back
Knee Tucks down and back
Alt. Crosskicks down and back
10 Knuckle Drags
Alt. Groin Stretch down
Cradle Stretch down and back
Samson Stretch down and back
Spiderman Crawl down and back
Inch Worms down(no push-up)
Toe Walk down and back
Heel Walk down and back
Lateral Slides down and back
High Knees down and back
Butt Kicks down and back
1 Mile Run
10 Rounds of “Bergeron Beep Test” (75/55)
1 Round of “Bergeron Beep Test”:
7 Thrusters, 7 Pull-ups, 7 Burpees
:30 Seconds Each
PVC Strict Press and Reach
Active Samson
Lateral Jumps over PVC
Active Spidermans
Slow PVC Overhead Squats
Push-up to Down Dog
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
1 min each:
PVC Pass Throughs
Front Rack Stretch
Wrist Stretch 30sec each side
14 min AMRAP:
1 Power Snatch (135/95)
2 Overhead Squats (135/95)
3 Power Clean and Jerks (135/95)
40 Double Unders
Athletes will choose one barbell weight for all three movements. The limiting factor for each athlete will be different, but the weight on the barbell should be something that athletes could complete at least 12-15 unbroken repetitions when fresh. Athletes must stand up the power snatch completely before beginning their first overhead squat.
