Warmup
Time: 20
Pec/Shoulder SMR (5 min)
+
20 Banded Straight-arm Pull-downs
12 Ring Rows
10 Arm Circles (Forward and Back)
x3
Warmup
Time: 20
Lat/Scap SMR (5 min)
+
20-30m One-arm OH Kb Walk
20s One-arm Plank w/Same Arm
20-30m One-arm OH Kb Walk (other arm)
20s One-arm Plank w/Same Arm
x3
Warmup
Time: 25
Glutes/Hip Flexor SMR (8min)
+
200m Run
+
10 Air Squats
10 Russian Kbs
10 Banded RDL
10 Light DB Press (e/s)
x2
Warmup
Time: 15
Quad SMR (8 min)
+
20 Banded Side Steps (10 e/s)
12 Goblet Squats
10 Back Squats w/Just Barbell
x2
Warmup
Time: 30
Lower Back/Hamstring SMR (10 min)
+
“Huddle Tag”
All but one person get in a “huddle”/ arms locked or over each other’s shoulders- choose one person in the huddle that the group has to “protect” from the one person who is outside of the huddle, and whose goal is to tag that “protected” person.
+
5 inch worms
10 Hanging Knee Raises
10 Front Step Lunges (e/s)
15 Box Push-ups
15 Romanian Deadlift w/Just Barbell
Warmup
Time: 20
200m Run
+
20 Partner Wall-balls (stand next to eachother and throw it back and forth across target)
10 Partner Box Push-ups (Tap hands after each rep)
30s “Wall” Sit against each other
x2
Part 1
Time: 15
Primary: Electricity - Secondary: Plumbing
Upper Body Pull
OIII<: Pull-ups 3×5 (add weight if necessary); 2 min Rest
YIII-OII: Negatives 3×5, 5s neg; 2min Rest
<YIII: Banded Negatives 3×5 3s neg; 2min Rest
Members should choose an option based on their Upper Body Pulling Level. Each set should be tough, add weight/Choose bands to reflect this. Have members focus on rotating the elbows in as they pull and hold for negatives, this will ensure maximum lat activation.
Part 1
Time: 20
Primary: Plumbing - Secondary: Plumbing
15 minute AMRAP
5-10-15-20-25…etc.
Back Squats (from ground) 115/85->95/65->75/55->55/35
TTB->Hanging Knee-Raises->Sit-ups
Push-Press 115/85->95/65->75/55->55/35
This one is going to burn. There may be some breathing, but make sure that this is not a limiter. Have members choose a weight that will allow for unbroken sets through the second round, and not smaller than sets of 5 after that. Chase the burning feeling!
Part 1
Time: 35
Primary: Ventilation - Secondary: Plumbing
10 minute AMRAP
13 Wall-balls 20/14->14/10->10/4
11 Box-Jumps 24/20->20/14->Step-ups
9 American Kbs 53/35->44/26->35/18
Rest 8 minutes
x2
Members should expect this one to have heavy breathing and a high heart rate (90%+). Maintain this intensity throughout the 10 minutes and emphasis smooth and quick movements and transitions. The goal is to remain consistent across both efforts, the 8 minutes of rest should be plenty of time for that. Make sure to have athletes walk around during the rest and to not sit for too long. Breathe early and breathe often.
Part 1
Time: 15
Primary: Electricity - Secondary: Plumbing
Back Squat
3×8; 2min Rest (Building throughout sets)
All members, regardless of level, should be back squatting even if the weight is light. This will be good practice for when 20 rep back squats eventually come up. For athletes that are proficient at back squats they should use the 3 sets to build up to a heavy set of 8. Maintaining perfect form should still be emphasized even when in that last set.
Part 1
Time: 30
Primary: Electricity - Secondary: Plumbing
24min EMOM
1: 30s Front Rack Front Step Lunge 95/65->75/55->55/35
2: 30s Accumulate L-Sit->Hanging Knees Raised->In between boxes
3: 30s Romanian Deadlift 95/65->75/55->55/35
4: 30s Strict Ring Dips->Box Dips->Push-ups->To Box
Each minute will have localized burning, but the rest between repeating movements should be enough to maintain consistency across the 6 rounds. Members should choose an option that is tough but sustainable.
Part 1
Time: 40
Primary: Plumbing - Secondary: Ventilation
In Partners:
4 Rounds (35min Cap)
400m Run w/ Plate 45/35->35/25
20 Synchronized Burpees->Bodybuilders->To Box
30 Plate Ground to Overhead 45/35->35/25
(If plate is dropped during run 10 burpees are added to the round)
Members should expect their grip strength and endurance to be tested on this one. This should be done a smooth and steady pace, pushing too hard from the jump will result in a big crash. The synchronized burpees mean that each partner must be on the ground at the same time for every burpee. They do not necessarily have to be perfectly synchronized.
Part 2
Time: 25
Primary: Plumbing - Secondary: Ventilation
Time Allotted: 13 minutes
15-12-9
Hang Squat Cleans 95/65->75/55->55/35
Burpees over Bar->Bodybuilders->To Box
Pull-ups->2x Jumping Pull-ups->1x Jumping Pull-ups
Members should expect this one to get uncomfortable. Heart rate should be high (95%+) and breathing should be heavy. Expect to have a full body Lactic burning feeling by the end of the final round. Push hard and chase that feeling at the end.
Time Allotted: 12 minutes
Tabata Bent Hollow Body Hold
Rest 2 minutes
Tabata Weighted Plank
Members should hold out as long as possible on the tabata with the goal being to go unbroken on the tabata. Emphasize holding perfect position throughout as it will translate well to almost all other movement they see in the gym.
Part 2
Time: 20
Primary: Plumbing - Secondary: Electricity
Accessory Work:
12 minute EMOM Alt. (at tough weight)
1: 12 Barbell Curls
2: 12 Weighted Pistols->No Weight->8 Reps->To Box
3: 16 Bottoms-up Kettlebell Press
Movement quality and muscle activation should be the focus here. Pick a tough weight for each movement, but again maintaining smooth movement throughout. Remind members that building up the muscles and stabilizers used in these exercises is very beneficial to their performance. ESPECIALLY their biceps…to fill out those shirt sleeves.
Part 2
Time: 25
Primary: Plumbing - Secondary: Ventilation
4 Rounds (25min Cap)
400m Run
20 Deadlifts 115/85->95/65->75/55->55/35->Kettlebell Deadlift
20 Jumping Lunges->Back Step Lunges
500m Row
20 Rings Rows
20 Push-ups->To Box
This is a mix of Aerobic Endurance and Stamina. Members should dig deep into the burning feeling and use the mono-structural movements as recovery. Choose options that can be done as close to unbroken as possible, no more than two sets.
Warmup
Time: 20
Pec/Shoulder SMR (5 min)
+
20 Banded Straight-arm Pull-downs
12 Ring Rows
10 Arm Circles (Forward and Back)
x3
Part 1
Time: 15
Primary: Electricity - Secondary: Plumbing
Upper Body Pull
OIII<: Pull-ups 3×5 (add weight if necessary); 2 min Rest
YIII-OII: Negatives 3×5, 5s neg; 2min Rest
<YIII: Banded Negatives 3×5 3s neg; 2min Rest
Members should choose an option based on their Upper Body Pulling Level. Each set should be tough, add weight/Choose bands to reflect this. Have members focus on rotating the elbows in as they pull and hold for negatives, this will ensure maximum lat activation.
Part 2
Time: 25
Primary: Plumbing - Secondary: Ventilation
Time Allotted: 13 minutes
15-12-9
Hang Squat Cleans 95/65->75/55->55/35
Burpees over Bar->Bodybuilders->To Box
Pull-ups->2x Jumping Pull-ups->1x Jumping Pull-ups
Members should expect this one to get uncomfortable. Heart rate should be high (95%+) and breathing should be heavy. Expect to have a full body Lactic burning feeling by the end of the final round. Push hard and chase that feeling at the end.
Time Allotted: 12 minutes
Tabata Bent Hollow Body Hold
Rest 2 minutes
Tabata Weighted Plank
Members should hold out as long as possible on the tabata with the goal being to go unbroken on the tabata. Emphasize holding perfect position throughout as it will translate well to almost all other movement they see in the gym.
Warmup
Time: 20
Lat/Scap SMR (5 min)
+
20-30m One-arm OH Kb Walk
20s One-arm Plank w/Same Arm
20-30m One-arm OH Kb Walk (other arm)
20s One-arm Plank w/Same Arm
x3
Part 1
Time: 20
Primary: Plumbing - Secondary: Plumbing
15 minute AMRAP
5-10-15-20-25…etc.
Back Squats (from ground) 115/85->95/65->75/55->55/35
TTB->Hanging Knee-Raises->Sit-ups
Push-Press 115/85->95/65->75/55->55/35
This one is going to burn. There may be some breathing, but make sure that this is not a limiter. Have members choose a weight that will allow for unbroken sets through the second round, and not smaller than sets of 5 after that. Chase the burning feeling!
Part 2
Time: 20
Primary: Plumbing - Secondary: Electricity
Accessory Work:
12 minute EMOM Alt. (at tough weight)
1: 12 Barbell Curls
2: 12 Weighted Pistols->No Weight->8 Reps->To Box
3: 16 Bottoms-up Kettlebell Press
Movement quality and muscle activation should be the focus here. Pick a tough weight for each movement, but again maintaining smooth movement throughout. Remind members that building up the muscles and stabilizers used in these exercises is very beneficial to their performance. ESPECIALLY their biceps…to fill out those shirt sleeves.
Warmup
Time: 25
Glutes/Hip Flexor SMR (8min)
+
200m Run
+
10 Air Squats
10 Russian Kbs
10 Banded RDL
10 Light DB Press (e/s)
x2
Part 1
Time: 35
Primary: Ventilation - Secondary: Plumbing
10 minute AMRAP
13 Wall-balls 20/14->14/10->10/4
11 Box-Jumps 24/20->20/14->Step-ups
9 American Kbs 53/35->44/26->35/18
Rest 8 minutes
x2
Members should expect this one to have heavy breathing and a high heart rate (90%+). Maintain this intensity throughout the 10 minutes and emphasis smooth and quick movements and transitions. The goal is to remain consistent across both efforts, the 8 minutes of rest should be plenty of time for that. Make sure to have athletes walk around during the rest and to not sit for too long. Breathe early and breathe often.
Warmup
Time: 15
Quad SMR (8 min)
+
20 Banded Side Steps (10 e/s)
12 Goblet Squats
10 Back Squats w/Just Barbell
x2
Part 1
Time: 15
Primary: Electricity - Secondary: Plumbing
Back Squat
3×8; 2min Rest (Building throughout sets)
All members, regardless of level, should be back squatting even if the weight is light. This will be good practice for when 20 rep back squats eventually come up. For athletes that are proficient at back squats they should use the 3 sets to build up to a heavy set of 8. Maintaining perfect form should still be emphasized even when in that last set.
Part 2
Time: 25
Primary: Plumbing - Secondary: Ventilation
4 Rounds (25min Cap)
400m Run
20 Deadlifts 115/85->95/65->75/55->55/35->Kettlebell Deadlift
20 Jumping Lunges->Back Step Lunges
500m Row
20 Rings Rows
20 Push-ups->To Box
This is a mix of Aerobic Endurance and Stamina. Members should dig deep into the burning feeling and use the mono-structural movements as recovery. Choose options that can be done as close to unbroken as possible, no more than two sets.
Warmup
Time: 30
Lower Back/Hamstring SMR (10 min)
+
“Huddle Tag”
All but one person get in a “huddle”/ arms locked or over each other’s shoulders- choose one person in the huddle that the group has to “protect” from the one person who is outside of the huddle, and whose goal is to tag that “protected” person.
+
5 inch worms
10 Hanging Knee Raises
10 Front Step Lunges (e/s)
15 Box Push-ups
15 Romanian Deadlift w/Just Barbell
Part 1
Time: 30
Primary: Electricity - Secondary: Plumbing
24min EMOM
1: 30s Front Rack Front Step Lunge 95/65->75/55->55/35
2: 30s Accumulate L-Sit->Hanging Knees Raised->In between boxes
3: 30s Romanian Deadlift 95/65->75/55->55/35
4: 30s Strict Ring Dips->Box Dips->Push-ups->To Box
Each minute will have localized burning, but the rest between repeating movements should be enough to maintain consistency across the 6 rounds. Members should choose an option that is tough but sustainable.
Warmup
Time: 20
200m Run
+
20 Partner Wall-balls (stand next to eachother and throw it back and forth across target)
10 Partner Box Push-ups (Tap hands after each rep)
30s “Wall” Sit against each other
x2
Part 1
Time: 40
Primary: Plumbing - Secondary: Ventilation
In Partners:
4 Rounds (35min Cap)
400m Run w/ Plate 45/35->35/25
20 Synchronized Burpees->Bodybuilders->To Box
30 Plate Ground to Overhead 45/35->35/25
(If plate is dropped during run 10 burpees are added to the round)
Members should expect their grip strength and endurance to be tested on this one. This should be done a smooth and steady pace, pushing too hard from the jump will result in a big crash. The synchronized burpees mean that each partner must be on the ground at the same time for every burpee. They do not necessarily have to be perfectly synchronized.