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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 5-5-4-4-3-3-2 Every 2 minutes, for 14 minutes (7 sets): Push Presses
C. 4 Rounds For Time of Deadlifts, Hang Power Cleans, Front Squats, and Push Jerks 4 Rounds for Time:
Time Cap: 20 minutes
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A. WARMUP
Coaches Choice followed by an empty bar set to prepare for Snatch complexes Cap this at 15 minutes! Scoring: Not Scored B. Hang Squat Snatch 5-5-4-4-3-3-2-2 Every 2 minutes, for 16 minutes (8 sets): Hang Squat Snatches
BLOODY MOUNTAIN HIGH!!!! C. For Time: Double-Unders, Air Squats, Hand Release Push-Ups, and more For Time: In teams of 2
Time Cap: 30 minutes 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 5-5-3-3-3-2-2 Every 2 minutes, for 14 minutes (7 sets): Back Squats
C. 7 minute AMRAP of Dumbbell Ground to Overheads and Double-Unders As Many Rounds and Reps as possible in 7 minutes:
D. 7 minute AMRAP of Bar Muscle-Ups and Kettlebell Swings As Many Rounds and Reps as possible in 7 minutes:
A. WARMUP
Coaches Choice movement preparation, mobility Cap this at 15 minutes! Scoring: Not Scored B. Tabata Hollow Body Holds for 8 x 20/10s 8x intervals of 20s work, 10s rest, with no break between movements.
Score is the total reps performed across intervals. C. PARTNER WORKOUT AMRAP 20MIN All movements should be done with a partner 240m Partner Farmer's Carry 32/20 12 Partner Clapping Burpees 12 Partner Alternating Box Jumps 12 Partner Medicine Ball Situp 12 Partner Alternating Sumo Deadlift High Pull Scoring: Rounds and Reps (higher is better) A. WARMUP
Coaches Choice movement activation, mobility Cap this at 15 minutes! Scoring: Not Scored B. Tabata Double-Unders for 4 x 40/20s 4x intervals of 40s work, 20s rest, with no break between movements.
Score is the total reps performed across intervals. C. Tabata Wall Facing 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. D. Tabata Wall Walks and 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. For Time: Wall Ball Shots Karen For Time:
A. WARMUP
Coaches Choice followed by an empty bar set on your Back Squat Cap this at 15 minutes! Scoring: Not Scored B. Deadlift + Hang Power Clean + Hang Squat Clean 8 x 1 Every 2 minutes, for 16 minutes (8 sets): Deadlift + Hang Power Clean + Hang Squat Clean C. 12 minute AMRAP of Alternating Pistols, Kettlebell Swings, and Pull-Ups 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 5-5-5-3-3-2-2 Every 2 minutes, for 14 minutes (7 sets): Push Presses
C. For Time: Dumbbell Thrusters and Running For Time:
A. WARMUP
Coaches Choice followed by an empty bar set on your Back Squat Cap this at 15 minutes! Scoring: Not Scored B. Snatch Grip Deadlift + Hang Power Snatch + Hang Squat Snatch 8 x 1 Every 2 minutes, for 16 minutes (8 sets): Snatch Grip Deadlift + Hang Power Snatch + Hang Squat Snatch C. 16 minute EMOM of Goblet Squats, Push-Ups, Box Jumps, and Pull-Ups Every 1 minute for 16 minutes (4 rounds): Minute 1
Minute 2
Minute 3
Minute 4
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 5-5-4-4-3-3-2 Every 2 minutes, for 14 minutes (7 sets): Back Squats
C. Assistance Work EMOM 6MIN ODD: 10 Dumbbell Lunges EVEN: 10 Dumbbell Deadlift Scoring: Not Scored Time Cap: 6 minutes D. 21-18-15-12-9 Clean and Jerks and Burpees 21-18-15-12-9 Reps for Time:
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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July 2020
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