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A. WARMUP
Coaches Choice movement preparation, mobility Cap this at 15 minutes! Scoring: Not Scored B1. Dumbbell Floor Press 5 x 8 5 sets alternating EMOM 8 Dumbbell Floor Presses B2. Kettlebell Swings 5 x 15 Kettle Bell Swings Rest as needed Coach's Notes: EMOM 12MIN ODD: DUMBBELL FLOOR PRESS EVEN: KETTLEBELL SWINGS D. For Time: Deadlifts, Hang Power Clean and Jerks, Front Squats, and more For Time:
Coach's Notes: TEAMS OF 3 only 1 person at a time working out can only exchange players after finishing 5 or 10 reps every start of the minute, 5 hanging leg raises
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A. WARMUP
Coaches Choice movement activation and mobility Cap this at 15 minutes! Scoring: Not Scored B. Tabata Double-Unders for 6 x 40/20s 6x intervals of 40s work, 20s rest, with no break between movements.
Score is the total reps performed across intervals. Coach's Notes: first 3 minutes, go on a steady pace last 3 minutes go max reps C. Tabata Freestanding Handstand Holds for 4 x 30/30s 4x intervals of 30s work, 30s rest, with no break between movements.
Score is the total reps performed across intervals. Coach's Notes: if you cannot do a freestanding hold, max reps of kick up to handstand D. Tabata Handstand Push-Ups for 4 x 30/30s 4x intervals of 30s work, 30s rest, with no break between movements.
Score is the total reps performed across intervals. E. 5 Rounds For Time of Farmers Walks, Goblet Squats, Box Jumps, and Push Presses 5 Rounds for Time:
A. WARMUP
Coaches Choice movement activation, mobility empty barbell in preparation for clean complexes Cap this at 15 minutes! Scoring: Not Scored B. 1 Deadlift + 2 Hang Squat Cleans + 1 Push Jerk 9 x 1 1 Deadlift + 2 Hang Squat Cleans + 1 Push Jerk
Rest as needed C. 12 minute AMRAP of Sit-Ups, Pull-Ups, and Power Cleans As Many Rounds and Reps as possible in 12 minutes:
A. WARMUP
Coaches Choice movement activation, mobility empty barbell in preparation for the press Cap this at 15 minutes! Scoring: Not Scored B. Push Press 5-5-5-5-5-5-5 Every 2 minutes, for 14 minutes (7 sets): 5 Push Presses Loads per set (by %): 55, 60, 65, 70, 75, 80, 85 C. Tabata Ring Dips and Supinated Pull-Ups for 3 x 40/20s 3x intervals of 40s work, 20s rest, with no break between movements.
Score is the total reps performed across intervals. Coach's Notes: Alternate EMOM for 6minutes between Ring Dips Chinups D. For Time: Running, Burpees, Ring Dips, and more For Time:
Time Cap: 20 minutes A. WARMUP
Coaches Choice movement activation, mobility preparation empty barbell for Snatch complexes Cap this at 15 minutes! Scoring: Not Scored B. 1 Snatch Grip Deadlift + 2 Hang Power Snatches 9 x 1 Every 90 seconds, for 13:30 (9 sets): 1 Snatch Grip Deadlift + 2 Hang Power Snatches Coach's Notes: increase weight every 2 sets C. Death By Air Squats, Push-Ups, and V-Ups With a continuously running clock start with 2 repetitions of each movement, and every 1 minute perform 2 additional repetitions for as long as you are able. Minute 1
Minute 2
etc. A. WARMUP
Coaches Choice followed by an empty bar set on your Back Squat Cap this at 15 minutes! Scoring: Not Scored B. Back Squat 5-5-5-5-5-5-5 Every 2 minutes, for 14 minutes (7 sets): 5 Back Squats Loads per set (by %): 50, 55, 60, 65, 70, 75, 80 C. Tabata Goblet Squats and Banded Good Mornings for 3 x 40/20s 3x intervals of 40s work, 20s rest, with no break between movements.
Score is the total reps performed across intervals. Coach's Notes: alternate EMOM for 6minutes or 3 intervals between goblet squat banded good morning D. 12 minute AMRAP of Box Jumps, Kettlebell Swings, and Single Arm Dumbbell Push Presses As Many Rounds and Reps as possible in 12 minutes:
A. WARMUP
Coaches Choice movement activation and mobility Cap this at 15 minutes! Scoring: Not Scored B. Double-Under 6 x Max Reps Every 1 minute, for 6 minutes (6 sets): Max Double-Unders C. Handstand Push-Up 7 x Max Reps Handstand Push-Up
Rest as needed Coach's Notes: EMOM 12MIN ODD: DOUBLE UNDER MAX REPS 40SECONDS EVEN: HANDSTAND PUSHUP MAX REPS 30SECONDS D. 16 minute AMRAP of Rowing, Deadlifts, and Box Jumps As Many Rounds and Reps as possible in 16 minutes:
A. WARMUP
Coaches Choice movement activation, mobility empty barbell in preparation for clean complexes Cap this at 15 minutes! Scoring: Not Scored B. 2 Deadlifts + 2 Hang Cleans + 1 Push Press 9 x 1 Every 90 seconds, for 13:30 (9 sets): 2 Deadlifts + 2 Hang Cleans + 1 Push Press C. 5 Rounds For Time of Double Kettlebell Cleans, Toes to Bars, Wall Ball Shots, and Running 5 Rounds for Time:
A. WARMUP
Coaches Choice movement activation, mobility empty barbell in preparation for the press Cap this at 15 minutes! Scoring: Not Scored B. Shoulder Press 3-3-3-3-3-3-3 Every 2 minutes, for 14 minutes (7 sets): 3 Shoulder Presses Loads per set (by %): 50, 55, 60, 65, 70, 75, 80 C. Tabata Push-Ups and Pull-Ups for 6 x 40/20s 6x intervals of 40s work, 20s rest, with no break between movements.
Score is the total reps performed across intervals. Coach's Notes: Alternate each min 40/20s work /rest between movements for max reps D. 12 minute AMRAP of Squat Clean Thrusters, AbMat Sit-Ups, and Double-Unders As Many Rounds and Reps as possible in 12 minutes:
A. WARMUP
Coaches Choice movement activation, mobility preparation empty barbell for Snatch complexes Cap this at 15 minutes! Scoring: Not Scored B. Snatch Grip Deadlift + High Hang Snatch + Overhead Squat 9 x 1 Snatch Grip Deadlift + High Hang Snatch + Overhead Squat
Rest as needed Coach's Notes: 2 Snatch grip deadlift + 2 Hang Snatch + 1 Overhead Squat increase to a 8 out of 10 difficulty or 80% weight of that day C. 21-15-9-6-3 Power Snatches and Pull-Ups 21-15-9-6-3 Reps for Time:
Coach's Notes: no muscle snatches, you have to pull the bar and drop to a half squat catch |
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October 2017
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