A. Warmup 
Warmup
Coaches Choice!
Scoring: Not Scored

B. Dumbbell Bulgarian Split Squat 4 x 16
Every 2:30, for 10 minutes (4 sets):
16 Dumbbell Bulgarian Split Squats

Coach's Notes:
Work through all 8 reps on one leg first, then switch.

C. 3 minute AMRAP of Rowing, Hang Power Cleans, and Wall Ball Shots
As Many Rounds and Reps as possible in 3 minutes:
Row 250 meters
15 Hang Power Cleans @ 95/65 lbs
Max Wall Ball Shots @ 20/14 lbs

Rest 1 minute then

D. 3 minute AMRAP of Rowing, Hang Power Cleans, and Wall Ball Shots
As Many Rounds and Reps as possible in 3 minutes:
Row 250 meters
15 Hang Power Cleans @ 95/65 lbs
Max Wall Ball Shots @ 20/14 lbs

Rest 1 minute then

E. 3 minute AMRAP of Rowing, Hang Power Cleans, and Wall Ball Shots
As Many Rounds and Reps as possible in 3 minutes:
Row 250 meters
15 Hang Power Cleans @ 95/65 lbs
Max Wall Ball Shots @ 20/14 lbs

Rest 1 minute then

F. 3 minute AMRAP of Rowing, Hang Power Cleans, and Wall Ball Shots
As Many Rounds and Reps as possible in 3 minutes:
Row 250 meters
15 Hang Power Cleans @ 95/65 lbs
Max Wall Ball Shots @ 20/14 lbs

​A. Warmup 
Warmup
In pairs (with a light KB):
While one person Rows 10 calories (steady), their partner performs 1 KB Deadlift every time they tick over a calorie. ~Switch~
While one person Rows 15 calories (a little faster), their partner performs 1 KB Bent Over Row (alt) every time they tick over a calorie. ~Switch~
While one person Rows 20 calories (Fast!), their partner performs 1 KB Swing from the top down. So the top position is their holding position while they wait for their partner to give them the signal to go again.

Scoring: Not Scored

B. Push Jerk 6 x 2
Every 2 minutes, for 12 minutes (6 sets):
2 Push Jerks

C. 4 Rounds For Time of Russian Kettlebell Swings, Dual Kettlebell Deadlifts, Toes to Bars, and Goblet Squats
4 Rounds for Time:
15 Russian Kettlebell Swings @ 24/16 lbs
12 Dual Kettlebell Deadlifts @ 48/32 lbs
9 Toes to Bars
6 Goblet Squats @ 48/32 lbs

​Coach's Notes:
The KB DL and Goblet Squats are Double KB

A. Warm up
Warm up
2 Rounds: (30 sec. work/ 15 sec. rest)
Fast feet
Lateral jump on/off Plate squat
Lateral jump OVER plate
Burpee on plate + plate thruster
360deg Fast feet —
Single feet jumps in a full circle on/off plate
Steering wheels
OH holds
OH walking lunges

Weights: 25/15
Scoring: Not Scored

B. 1 Squat Clean + 2 Front Squats 5 x 1
Every 2 minutes, for 10 minutes (5 sets):
1 Squat Clean + 2 Front Squats

C. The Struggle Is Real 
The Struggle Is Real
20-40-60-80-100
Double Unders

10-15-20-25-30
​Push Press @ 75/55

*20 Hollow Rocks after each round
Scoring: Not Scored

​A. Warm Up 
Warm Up
5-1 Burpees
1-5 Air squats

*Separate each round with 1 lap run
So you do 5 Burpees + 1 Air squat then run, 4 Burpees + 2 Air squat then run and so on.

Then: 15s Hollow hang from bar
1 Wall Walk
12 Hollow Rocks
1 Kick up to handstand
9 Supermans
1 trip Bear crawl
6 Roll Back to stands
1 Trip crab walk
3 Strict Pullups

Scoring: Not Scored

B. Push-Up 3 x 8-10
Every 2 minutes, for 6 minutes (3 sets):
8-10 Push-Ups (31X1 tempo)

Coach's Notes:
Advanced: Use dips

C. 15 minute AMRAP of Dumbbell Front Rack Walking Lunge Steps, Man Makers, and Dumbbell Hang Power Cleans
As Many Rounds and Reps as possible in 15 minutes:
2 Dumbbell Front Rack Walking Lunge Steps @ 50/35 lbs
2 Man Makers @ 50/35 lbs
2 Dumbbell Hang Power Cleans @ 50/35 lbs

​Coach's Notes:
EVERY 3 Minutes: Run 2 Laps around gym

​A. Warmup 
Warmup
Coaches Choice!
Scoring: Not Scored

B. Dumbbell Flat Bench Press 10-8-6-10-8-6

Every 2 minutes, for 12 minutes (6 sets):
Dumbbell Flat Bench Presses
Set 1 – 10 reps
Set 2 – 8 reps
Set 3 – 6 reps
Set 4 – 10 reps
Set 5 – 8 reps
Set 6 – 6 reps

Coach's Notes:
Go heavier on the second wave!

C. For Time: Running, AbMat Sit-Ups, Kettlebell Walking Lunge Steps, and Russian Kettlebell Swings
For Time:
Run 400 meters
100 AbMat Sit-Ups
100 Kettlebell Walking Lunge Steps @ 24/16 kg
100 Russian Kettlebell Swings @ 24/16 kg
Run 400 meters

​Coach's Notes:
NOTE: 1st 400m run is done WITH YOUR KETTLEBELL!

A. Warm up 
Warm up
Coaches choice!
Scoring: Not Scored

B. For Time: Rowing, Box Jump Overs, Deadlifts, and more
For Time:
In teams of 2

100 Calories of Rowing
100 Box Jump Overs 24/20 inches
100 Deadlifts @ 155/105 lbs
100 Wall Ball Shots @ 20/14 lbs
100 Burpees
100 Wall Ball Shots @ 20/14 lbs
100 Deadlifts @ 155/105 lbs
100 Box Jump Overs 24/20 inches
100 Calories of Rowing

A. Warm up
 Warm up
Row 500m
-Snatch Warmup-
5 reps of each:
Snatch Grip deadlift
Snatch Pull from Below Knee
Muscle Snatch
Overhead Squat
Snatch Push Press
Drop Snatch
Hang Power Snatch
Snatch from Below Knee

1st round with empty bar
2nd round with 45-95lbs and 3 reps of each

Scoring: Not Scored

B. 1 Power Snatch + 2 Overhead Squats 6 x 1
Every 2 minutes, for 12 minutes (6 sets):
1 Power Snatch + 2 Overhead Squats

C. 4 Rounds For Time of Handstand Push-Ups, Deadlifts, and Box Jumps
4 Rounds for Time:
8/6 Handstand Push-Ups
​12 Deadlifts @ 185/125 lbs
24 Box Jumps 24/20 inches

​Coach's Notes:
scale to 4/3 wall walks if you don't have HSPU

A. Warmup 
Warmup
Row 500m
50 Single Unders
Row 250m
25 Air Squats
25 Revers Snow Angels
Row 150
15 Jumping Lunges (Each Leg)
15s Kip Swings
Row 100m AFAP
10 Burpees Kettlebell Swings

With remaining time, set up step up stations

Scoring: Not Scored

B. Alternating Box Step-Up 6 x 12 Inches
Every 90 seconds, for 9 minutes (6 sets):
12 Alternating Box Step-Ups 20/16 inches

Coach's Notes:
Add weight each set if able

C. 10-9-8-7-6-5-4-3-2-1 Toes to Bars and Shoulder to Overheads
10-9-8-7-6-5-4-3-2-1 Reps for Time:
Toes to Bar
​​Shoulder to Overhead @ 115/75 lbs

A. Warm up 
Warm up
25/15 Cal bike or row
50 Jumping Jacks
10 No Push Up burpees

then: 6x Complex:
Inchworm 2x
pushups 2x
Spiderman lunge with twist on each side 2x
Squat to stand 1x
overhead reach then:
10 Band Pull aparts
10 Passes
20 Banded Face pulls
60s pigeon pose each side
1 minute squat hold

Scoring: Not Scored

B. 1 minute AMRAP of Ring Dips
As Many Reps as possible in 60 seconds:
Max Ring Dips
Rest 2 minutes

C. 1 minute AMRAP of Ring Dips
As Many Reps as possible in 60 seconds:
Max Ring Dips
Rest 2 minutes then

D. 1 minute AMRAP of Ring Dips
As Many Reps as possible in 60 seconds:
Max Ring Dips

Coach's Notes:
Scale all of the above to some pushing movement that allows you to work for most of the 60s. This can be pushups, stationary dips, elevated pushups, ring pushups et cetera. Make it challenging but not impossible

E. For Time: Running, Wall Ball Shots, Burpee Pull-Ups, and Power Cleans
For Time:
Run 800 meters
75 Wall Ball Shots @ 20/14 lbs
50 Burpee Pull-Ups
25 Power Cleans @ 115/75 lbs

​Time Cap: 25 minutes

A. Warm up 
Warm up 

30s on/15s off, go through once: 
Jumping Jacks 
Side to side shuffle 
High Knees
Butt Kicks 
Traveling Burpees 
Box Step ups 
Squat Walk 
Inchworms 
Hollow Rocks 
Bear Crawl 

Mobility: Wrist stretch x 60s 
Banded Front Rack Stretch x 60s each side 

then begin warming up front squats to 75%


Scoring: Not Scored

B. Front Squat 10 x 3
Every 1 minute, for 10 minutes (10 sets):
3 Front Squats @ 75%


C. 4 minute AMRAP of Double-Unders and Power Snatches
As Many Rounds and Reps as possible in 4 minutes:
20 Double-Unders
10 Power Snatches @ 75/55 lbs

Rest for 2 minutes then: 

D. 4 minute AMRAP of Double-Unders and Push Presses
As Many Rounds and Reps as possible in 4 minutes:
20 Double-Unders
10 Push Presses @ 75/55 lbs

Rest 2 minutes, then....

E. 4 minute AMRAP of Double-Unders and Barbell Thrusters
As Many Rounds and Reps as possible in 4 minutes:
20 Double-Unders
10 Barbell Thrusters @ 75/55 lbs