Warmup
Time: 15
Stretch Hip Flexors (5 min)
+
10 Air Squats
15 Banded Romanian Deadlift
10 Glute Bridges
10 Romanian Deadlift w/ Barbell
x2
Warmup
Time: 18
Pec/Shoulder SMR (6 min)
+
10 Kettlebell Swings
5 Broad Jumps
10 Light Dumbbell Presses
20 Walking Lunges
+
Hang Power Snatch Review
Warmup
Time: 20
Lat/Scap SMR (8 min)
+
5 Inch Worms
10 Box Push-ups
20 Banded Tricep Extensions
x2
Warmup
Time: 15
Quad SMR (5 min)
+
12 Kettlebell Swings
10 Ring rows
12 Air Squats
10 Box Push-ups
x2
Warmup
Time: 25
Lower back/Glute SMR (10 min)
+
200m Run
+
30 Calf Raises
10 One arm Kettlebell Swings (e/s)
10 One-arm Kettlebell Presses (e/s)
x2
+
Kettlebell Snatch Review
Warmup
Time: 35
Middle/Upper back SMR (10 min)
+
200m Run
+
Hold PVC pipe upright on the ground in front of you. Group stands in a circle. Coach yells direction: left or right, you move to the direction and leave your PVC for next person to grab – if a PVC pipe drops the person who missed pays penalty movement
+
10 Air Squats
8 Dumbbell Presses (e/s)
8 Kettlebell Swings
x2
Part 1
Time: 15
Primary: Electricity - Secondary: Plumbing
3×8 Deadlift; 2 minute Rest
Building
This is Strength Endurance, but there could be some burning in the glutes and hamstrings towards the end of the sets. Members should focus on perfect form and glute activation. Use the Rdl’s and Glute Bridges in warm-up to prime the glutes. Members can build each set, the last set should be a tough set of 8 (close to a max set).
Part 1
Time: 25
Primary: Ventilation - Secondary: Plumbing
17 minute AMRAP
12 Hang Power Snatch 75/55->55/35->American Kettlebell Swings->Russian Kettlebell Swings
12 Burpees>Bodybuilders->To Box
200m Run
14 Box Jump Overs 24/20->20/14->Step-overs
50 Double-unders->100 Single-unders->50 Single-unders
Members should expect heavy breathing and high heart rate (90%+). Hang power snatches should be unbroken and movement should consistent for all other elements. Scale in order to meet these requirements and keep intensity high.
Part 1
Time: 15
Primary: Electricity - Secondary: Plumbing
3×10 Strict Press; 2 min Rest
Building
This is Strength Endurance, but there could be some burning in the shoulders and triceps towards the end of the sets. Members should focus on perfect form and full lock out overhead. Members can build each set, the last set should be a tough set of 10 (close to a max set).
Part 1
Time: 30
Primary: Ventilation - Secondary: Plumbing
9 minute AMRAP
7 Power Cleans 95/65->75/55->Hang Power Clean
11 Pull-ups-> 2x Jumping Pull-ups->1x Jumping Pull-ups
16 Wall-balls 20/14->14/10->10/4
Rest 6 minutes
x2
Members should expect heavy breathing and high heart rate (90%+) for both intervals. Movement should be close to unbroken throughout the workout. Scale so that members are able to maintain intensity throughout both bouts. Scores should be very close for both.
Part 1
Time: 15
Primary: Ventilation - Secondary: Plumbing
Every 90s
16 Kettlebell Snatch 53/35->One-arm Kettlebell Swing->Kettlebell Swing
30 Doubleunders-> DU practice until 1min mark
x8
Members should use this workout to practice their Double-unders for the Kettlebell Test. Use their Kettlebell level in order to scale correctly. If they still have not tested scale in order to hit the 16 reps unbroken on every interval. Members should scale Double-unders in order to finish by the 1 min mark of every interval.
Part 1
Time: 25
Primary: Ventilation - Secondary: Plumbing
20 minute EMOM:
10 Air Squats->8 Reps
8 DB Snatch 50/35->35/20->25/15->6 Reps
6 Burpees->4 Reps->Bodybuilders->To Box
IF you fail to complete within the minute, continue doing rounds until the 20 minutes is up.
Members should expect this one to be high breathing and heart rate (90%), with increasing difficulty through out. The first 10 minutes are going to feel fairly easy, but after that the real workout starts. Members should try to keep a consistent pace, finishing each interval in around the same time. This means pacing it in the early minutes to be able to maintain their pace in the later minutes. Scale so that this is possible. If a member fails to finish within the minute they should continue the workout as an AMRAP until the 20 minutes is up.
Part 2
Time: 30
Primary: Plumbing - Secondary: Ventilation
3 Rounds (25min Cap)
30 Back Squats 45/35->35/25->Air Squats
30 Strict Press 45/35->35/25
250m Row/200m Run
30 Front Step Lunges w/Bar in Front Rack 45/35->35/25->No weight
30 Ring Rows
250m Row/200m Run
Members should expect this one to burn throughout. Go deep into the sets of 30, and try to go unbroken, or close to unbroken. Scale so that members are able to do this. Members should use the mono-structural pieces to recover so that they are able to get right into a big set on the next movement.
Part 2
Time: 17
Primary: Plumbing - Secondary: Ventilation
Sled Push
20-30 Meters
Rest 2 minutes
x4
These should be fast and max effort. Scale the weight so that the intervals last 10-15s, can maintain intensity for the 4 bouts, and move smooth throughout.
Part 2
Time: 25
Primary: Plumbing - Secondary: Ventilation
LT (13 min)
4 minute AMRAP
12 Thrusters 95/65->75/55->55/35->45/25
12 Burpees over Bar->Bodybuilders->To Box
LT:
This should be 100% effort, heavy breathing and HIGH heart rate (95%), with a full body lactic/burning feeling by the end. Scale so that members are able to reach this feeling, use LT level to choose thruster weight.
Core (12 min)
Accumulate 3 minutes in L-Sit
Every Break= 15 Sit-ups
Score is total time
Core:
Scale the L-sit to knee raise hold in between boxes. Knees/Legs should be at parallel while holding, try to maintain quality throughout. Scale to finish within 10 minutes. This should BURN.
Part 2
Time: 15
Primary: Electricity - Secondary: Plumbing
9 Minute EMOM Alt.
1: 8 Bottoms-up Kettlebell Press e/s
2: 5 Wall Squats 3210
3: 10 Scap Pull-ups 3012
Members should focus on movement quality on these movements. Choose a weight and variation in order to reflect this. Explain that the Kb press and Scap pull-ups will aid in shoulder stability and health. Wall squats will help to improve squat mobility.
Part 2
Time: 20
Primary: Ventilation - Secondary: Plumbing
4 Rounds
12 Deadlifts 225/155->185/135->165/115->135/95->105/75->Kettlebell Deadlifts
8 One-arm Dumbbell Push-Press each side 50/35->35/20->25/15
20 Step-ups 24/20->20/14
Members should expect this to be heavy breathing and high heart rate (90%+). Scale the deadlift weight based on UB/LB endurance level, as deadlifts should be done in no more than 2 sets. One-arm DB Push-press should be unbroken for each side. Scale in order to reflect this.
Warmup
Time: 15
Stretch Hip Flexors (5 min)
+
10 Air Squats
15 Banded Romanian Deadlift
10 Glute Bridges
10 Romanian Deadlift w/ Barbell
x2
Part 1
Time: 15
Primary: Electricity - Secondary: Plumbing
3×8 Deadlift; 2 minute Rest
Building
This is Strength Endurance, but there could be some burning in the glutes and hamstrings towards the end of the sets. Members should focus on perfect form and glute activation. Use the Rdl’s and Glute Bridges in warm-up to prime the glutes. Members can build each set, the last set should be a tough set of 8 (close to a max set).
Part 2
Time: 30
Primary: Plumbing - Secondary: Ventilation
3 Rounds (25min Cap)
30 Back Squats 45/35->35/25->Air Squats
30 Strict Press 45/35->35/25
250m Row/200m Run
30 Front Step Lunges w/Bar in Front Rack 45/35->35/25->No weight
30 Ring Rows
250m Row/200m Run
Members should expect this one to burn throughout. Go deep into the sets of 30, and try to go unbroken, or close to unbroken. Scale so that members are able to do this. Members should use the mono-structural pieces to recover so that they are able to get right into a big set on the next movement.
Warmup
Time: 18
Pec/Shoulder SMR (6 min)
+
10 Kettlebell Swings
5 Broad Jumps
10 Light Dumbbell Presses
20 Walking Lunges
+
Hang Power Snatch Review
Part 1
Time: 25
Primary: Ventilation - Secondary: Plumbing
17 minute AMRAP
12 Hang Power Snatch 75/55->55/35->American Kettlebell Swings->Russian Kettlebell Swings
12 Burpees>Bodybuilders->To Box
200m Run
14 Box Jump Overs 24/20->20/14->Step-overs
50 Double-unders->100 Single-unders->50 Single-unders
Members should expect heavy breathing and high heart rate (90%+). Hang power snatches should be unbroken and movement should consistent for all other elements. Scale in order to meet these requirements and keep intensity high.
Part 2
Time: 17
Primary: Plumbing - Secondary: Ventilation
Sled Push
20-30 Meters
Rest 2 minutes
x4
These should be fast and max effort. Scale the weight so that the intervals last 10-15s, can maintain intensity for the 4 bouts, and move smooth throughout.
Warmup
Time: 20
Lat/Scap SMR (8 min)
+
5 Inch Worms
10 Box Push-ups
20 Banded Tricep Extensions
x2
Part 1
Time: 15
Primary: Electricity - Secondary: Plumbing
3×10 Strict Press; 2 min Rest
Building
This is Strength Endurance, but there could be some burning in the shoulders and triceps towards the end of the sets. Members should focus on perfect form and full lock out overhead. Members can build each set, the last set should be a tough set of 10 (close to a max set).
Part 2
Time: 25
Primary: Plumbing - Secondary: Ventilation
LT (13 min)
4 minute AMRAP
12 Thrusters 95/65->75/55->55/35->45/25
12 Burpees over Bar->Bodybuilders->To Box
LT:
This should be 100% effort, heavy breathing and HIGH heart rate (95%), with a full body lactic/burning feeling by the end. Scale so that members are able to reach this feeling, use LT level to choose thruster weight.
Core (12 min)
Accumulate 3 minutes in L-Sit
Every Break= 15 Sit-ups
Score is total time
Core:
Scale the L-sit to knee raise hold in between boxes. Knees/Legs should be at parallel while holding, try to maintain quality throughout. Scale to finish within 10 minutes. This should BURN.
Warmup
Time: 15
Quad SMR (5 min)
+
12 Kettlebell Swings
10 Ring rows
12 Air Squats
10 Box Push-ups
x2
Part 1
Time: 30
Primary: Ventilation - Secondary: Plumbing
9 minute AMRAP
7 Power Cleans 95/65->75/55->Hang Power Clean
11 Pull-ups-> 2x Jumping Pull-ups->1x Jumping Pull-ups
16 Wall-balls 20/14->14/10->10/4
Rest 6 minutes
x2
Members should expect heavy breathing and high heart rate (90%+) for both intervals. Movement should be close to unbroken throughout the workout. Scale so that members are able to maintain intensity throughout both bouts. Scores should be very close for both.
Part 2
Time: 15
Primary: Electricity - Secondary: Plumbing
9 Minute EMOM Alt.
1: 8 Bottoms-up Kettlebell Press e/s
2: 5 Wall Squats 3210
3: 10 Scap Pull-ups 3012
Members should focus on movement quality on these movements. Choose a weight and variation in order to reflect this. Explain that the Kb press and Scap pull-ups will aid in shoulder stability and health. Wall squats will help to improve squat mobility.
Warmup
Time: 25
Lower back/Glute SMR (10 min)
+
200m Run
+
30 Calf Raises
10 One arm Kettlebell Swings (e/s)
10 One-arm Kettlebell Presses (e/s)
x2
+
Kettlebell Snatch Review
Part 1
Time: 15
Primary: Ventilation - Secondary: Plumbing
Every 90s
16 Kettlebell Snatch 53/35->One-arm Kettlebell Swing->Kettlebell Swing
30 Doubleunders-> DU practice until 1min mark
x8
Members should use this workout to practice their Double-unders for the Kettlebell Test. Use their Kettlebell level in order to scale correctly. If they still have not tested scale in order to hit the 16 reps unbroken on every interval. Members should scale Double-unders in order to finish by the 1 min mark of every interval.
Part 2
Time: 20
Primary: Ventilation - Secondary: Plumbing
4 Rounds
12 Deadlifts 225/155->185/135->165/115->135/95->105/75->Kettlebell Deadlifts
8 One-arm Dumbbell Push-Press each side 50/35->35/20->25/15
20 Step-ups 24/20->20/14
Members should expect this to be heavy breathing and high heart rate (90%+). Scale the deadlift weight based on UB/LB endurance level, as deadlifts should be done in no more than 2 sets. One-arm DB Push-press should be unbroken for each side. Scale in order to reflect this.
Warmup
Time: 35
Middle/Upper back SMR (10 min)
+
200m Run
+
Hold PVC pipe upright on the ground in front of you. Group stands in a circle. Coach yells direction: left or right, you move to the direction and leave your PVC for next person to grab – if a PVC pipe drops the person who missed pays penalty movement
+
10 Air Squats
8 Dumbbell Presses (e/s)
8 Kettlebell Swings
x2
Part 1
Time: 25
Primary: Ventilation - Secondary: Plumbing
20 minute EMOM:
10 Air Squats->8 Reps
8 DB Snatch 50/35->35/20->25/15->6 Reps
6 Burpees->4 Reps->Bodybuilders->To Box
IF you fail to complete within the minute, continue doing rounds until the 20 minutes is up.
Members should expect this one to be high breathing and heart rate (90%), with increasing difficulty through out. The first 10 minutes are going to feel fairly easy, but after that the real workout starts. Members should try to keep a consistent pace, finishing each interval in around the same time. This means pacing it in the early minutes to be able to maintain their pace in the later minutes. Scale so that this is possible. If a member fails to finish within the minute they should continue the workout as an AMRAP until the 20 minutes is up.