AMRAP 30

120/90 Calorie Bike

90 Power Snatches 115/85

120/90 Calorie Bike

90 Clean & Jerks 135/95

Max Calorie Bike

-One person works at a time

-Split reps as you’d like

-Mixed Team Calories

– 2 Guys, 1 Girl 110

– 2 Girls, 1 Guy 100

– RX –
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible.

21-15-9

Burpee Pull-ups

Step-ups

Running line drill warm-up

1-2 rounds:
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Karaoke
Skipping (forward/back/height/length)
Shuttle runs

– RX –
3 rounds for time:
600-m run
Rest 1:00
400-m run
Rest 1:00
200-m run
Rest 1:00
– Score = total time.

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
3 rounds for time:
300-m run
Rest 1:00
200-m run
Rest 1:00
100-m run
Rest 1:00
– Score = total time.

1 set:
1:00 foam roll calves
1:00 standing pike stretch

Same as Rx’d

Same as Rx’d

Plyometric warm-up

Progression // Focus
Calf raises // Press onto the toes.
Plate toe taps // Increase speed with each tap.
Step-up // Try to press only off a single leg.
Drop-and-land off of plate // Land in a good squat position.
Step-up + squat landing // Land softly in a good squat position.
Box jump + step-down // Open the hips aggressively.
Box jump + squat landing // Jump off the back of the box and land softly.
Box jump + slow rebound // Push the hips back and heels down as you land.
Multiple box jumps // Keep the knees in line with the toes during the landing on the floor and the box.

Pre-workout:
On a 10:00 clock:
Low-ring muscle-up practice

– RX –
5 rounds for time:
5 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups

– INTERMEDIATE –
5 rounds for time:
2 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups

– BEGINNER –
5 rounds for time:
5 low ring muscle-up transitions
10 box step-ups (12/20 in)
10 AbMat sit-ups

1 set:
1:00 banded shoulder stretch/arm

5 rounds for time:
5 wall walks
10 object jump-overs (20/24 in)
20 sit-ups

5 rounds for time:
5 burpee chest-to-bar pull-ups
10 box jumps or step-ups (20/24 in)
20 AbMat sit-ups

3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or bike.

2 sets:
5 elbow-to-instep/leg
:30 unweighted good mornings
5-10 step back lunges/leg
5-10 single-leg toe touches/leg

– RX –
AMRAP 12:
25/36 cal on any machine
72 double-unders

– INTERMEDIATE –
AMRAP 12:
20/28 cal on any machine
50 double-unders

– BEGINNER –
AMRAP 12:
12/17 cal on any machine
50 single-unders

2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot

AMRAP 12:
400-m run
72 double-unders

AMRAP 12:
25/36 cal on any machine
50 double-unders

1 set:
2:00 row or bike, slow

25 ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Inchworm + push-ups

1 set:
2:00 row or bike, moderate

3 rounds:
5 pike push-ups
10 alternating right/left plank shoulder taps to down dog
10 bootstrappers

1 set:
2:00 row or bike, fast

– RX –
For time:
20 DB presses (35/50 lb)
80 air squats
30 DB push presses
60 air squats
40 DB push jerks
40 air squats

– INTERMEDIATE –
For time:
20 DB presses (25/35 lb)
80 air squats
30 DB push presses
60 air squats
40 DB push jerks
40 air squats

– BEGINNER –
For time:
10 DB presses (15/25 lb)
40 air squats
20 DB push presses
30 air squats
30 DB push jerks
20 air squats

2 sets:
:30 reach, roll, and lift
20 steps monster walk

Same as Rx’d

For time:
20 DB presses (20/35 lb)
80 air squats
30 DB push presses
60 air squats
40 DB push jerks
40 air squats

1 set:
5-10 sit-ups
5 inchworm + push-ups
10 alternating Cossack squats
5-10 hand-elevated push-ups

1 set:
5-10 tuck-ups
10 up-downs
10 sumo stance squats
5-10 push-ups

1 sets:
5-10 V-ups
10 up-downs to a 6-inch target
10 air squats
5-10 pike push-ups

– RX –
21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (14/20 lb) (9/10 ft)

– INTERMEDIATE –
21-15-9 reps for time of:
Knees-to-armpits
Burpees
Wall-ball shots (10/14 lb) (9/10 ft)

– BEGINNER –
15-12-9 reps for time of:
Hanging leg raises
Burpees
Wall-ball shots (6/10 lb) (9/10 ft)

2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg

21-15-9 reps for time of:
V-ups
Burpees
Single-DB thrusters (35/50 lb)

21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (10/14 lb) (9/10 ft)