Warmup
Time: 20
Lat/Scap SMR (8 min)
+
5 Wall Walks or 5 Inch Worms
10 Scap Push-ups
10 Dumbbell Press (each side)
x2
Warmup
Time: 20
200m Run
+
10 Ring Rows
10 Banded RDL
10 Box Push-ups
10 Russian Kettlebell Swings
x2
Warmup
Time: 20
“Indian Run” with 4lb Med-ball
400m
Group gets in a single file line the person in the front starts with the ball, and they will begin to run. The person at the front will toss it over their head to the person right behind them and that will continue until the last person in line gets the ball at which point they will run to the front of the line and start the cycle over.
+
5 inch worms
Warmup
Time: 20
Quad/Hamstring SMR (10 min)
+
10 Banded Tricep Push-downs
10 Light Wall-balls
10 Ring Rows
10 Push-ups
x2
Warmup
Time: 15
Pec/Shoulder SMR (5 min)
+
15 Russian Kettlebell Swing
15 Kettlebell Press (each side)
15 Ring Rows
+
Review Kettlebell Clean and Jerk
Warmup
Time: 25
10 Turkish Sit up (5 each side)
10 Scap Push-ups
10 Scap Pull-ups
x3
+
12 Kettlebell Deadlift
10 Hanging knee raises
8 Box Push-ups
x2
Part 1
Time: 15
Primary: Electricity - Secondary: Plumbing
5 Strict Press + 6 Push Press
Rest 2 min
x3
This is Strength Endurance, but there could be some burning in the shoulders and triceps towards the end of the sets. Go straight from the 5th strict press into the 6 push-press. Members should focus on perfect form and full lock out overhead. Members can build each set, the last set should be tough, barely getting the last strict press.
Part 1
Time: 20
Primary: Plumbing - Secondary: Electricity
14 Minute EMOM Alternating:
1:2-5 Ring Muscle-ups-> 2-8 Strict Ring Dips -> Banded -> accumulate as much time in 30s Jump to Stabilize
2:12-16 Kettlebell Snatch 53/35->44/26->One arm swings->Russian Kettlebell Swings
Members should use this workout to build strength and capacity in Rings and Kettelbells. Use their Kettlebell/Ring level in order to scale correctly. If they still haven’t tested kettlebell yet, scale in order to hit 16 reps unbroken on every interval.
Part 1
Time: 40
Primary: Ventilation - Secondary: Plumbing
“Burpee-a-thon” (40 minute Cap)
3 rounds
20 Burpees->Bodybuilders->to Box
20 Burpee Pull-ups->Burpee Jumping Pull-ups->Bodybuilder Jumping Pull-ups
20 Burpee Box Jumps->Burpee Box Step-ups->Bodybuilder Box Step-ups
400m Run
This is should be Long Aerobic Power with stamina elements. Members should hold a steady pace at 75-85% HR, try to be as smooth and consistent as possible. Try to keep round times close, remind members not to go out too hot or they will regret it – Movement efficiency is KEY in this one.
Part 1
Time: 40
Primary: Plumbing - Secondary: Plumbing
32 minute EMOM Alternating (STAMINA sets):
1: 30s Ring Push-ups->Push-ups->To Box
2: Max Unbroken Wall-balls (1 Set up to 50s) 20/14->14/10->10/4
3: 30s Pronated Barbell Row 75/55->55/35
4: 30s Back Step Lunge w/BB on back 75/55->55/35
Members should expect and chase a deep localized burning during each minute. Focus on the contractions, meaning… high quality, focused reps. The rest between repeating movements should be enough to maintain consistency across the 8 rounds. Members should choose an option that is tough but sustainable. Again, consistent and tight form for all movements. Wall-ball sets should be 15+ reps.
Part 1
Time: 30
Primary: Ventilation - Secondary: Plumbing
8 Minute AMRAP
16 One-arm Kettlebell Clean and Jerk 53/35->35/26->26/18
12 Pull-ups->18 Jumping Pull-ups->12 Jumping Pull-ups
12 Burpees->Bodybuilders->To Box
16 Slam Balls 20/15->15/10
Rest 4 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 similar for both.
Part 1
Time: 20
Primary: Plumbing - Secondary: Plumbing
15 Minutes AMRAP
15 Deadlifts 185/135->155/115->135/95->115/85
12 Toes-to-bar->Hanging Knee Raises->2x Sit ups
9 Ring Dips->Box Dips->12 Push-ups->To Box
This one is stamina, and will hit the cellular elements of the muscle well.. but will also tax the breathing (depending on ability). Breathing shouldn’t be the limiter on this. Have members choose a weight/variation that will allow for sets no smaller than 5. Chase bigger sets to elicit the muscular burning sensation!
Part 2
Time: 25
Primary: Plumbing - Secondary: Ventilation
LT:
5 minute AMRAP
3-6-9-12-15…etc
Hang Squat Clean 95/65->75/55->55/35
Box Jump Overs 24/20->20/14->Step-overs
This should be max 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.
Core:
Accumulate 3 minutes in L-Sit-> b/t boxes (dip) L-sit -> b/t boxes (dip) knee raise hold
10 Knee Raises every break
This combination is really tough, and will elicit a deep core burn, members should focus on perfect form throughout. If their form breaks then they must do the 10 knee raises. Make sure to scale appropriately, and to keep quality high on knee raises.
Part 2
Time: 20
Primary: Ventilation - Secondary: Plumbing
4 Rounds (18 minute Cap)
200m Run
20 Dumbbell Snatches 50/35->35/20->25/15
12 Push-ups->To Box
50 Double-unders
Members should expect this to be heavy breathing and high heart rate (90%+). Scale the weight so that DB snatches are done in no more than 2 sets. Members should expect localized burning/fatigue in back and shoulders.
Part 2
Time: 15
Primary: Plumbing - Secondary: Plumbing
3 Rounds For Quality
20 Banded Tricep Push-downs
12 Dumbbell (or banded) Bicep Curls
6 Wall Squats 3201
Members should focus on movement quality on these exercises. Choose a weight in order to reflect this. Focus on slow and controlled movement through out and pick a weight to reflect this. Wall-squats may be done with a PVC pipe. Tempo is: 3s down, 2s at bottom, 0s up, 1s at top.
Part 2
Time: 15
Primary: Electricity - Secondary: Plumbing
3 Rounds for Quality
8 Peterson Step-ups each side
10 Jefferson Curls
12 Cossack Squats
Members should focus on movement quality on these exercises. Slow and controlled is the name of the game, and making sure the correct muscles are activated. Peterson step-ups should elicit lower quad activation. Jefferson curls will mobilize and strengthen spinal erectors. Cossack squats will mobilize and strengthen hips.
Warmup
Time: 20
Lat/Scap SMR (8 min)
+
5 Wall Walks or 5 Inch Worms
10 Scap Push-ups
10 Dumbbell Press (each side)
x2
Part 1
Time: 15
Primary: Electricity - Secondary: Plumbing
5 Strict Press + 6 Push Press
Rest 2 min
x3
This is Strength Endurance, but there could be some burning in the shoulders and triceps towards the end of the sets. Go straight from the 5th strict press into the 6 push-press. Members should focus on perfect form and full lock out overhead. Members can build each set, the last set should be tough, barely getting the last strict press.
Part 2
Time: 25
Primary: Plumbing - Secondary: Ventilation
LT:
5 minute AMRAP
3-6-9-12-15…etc
Hang Squat Clean 95/65->75/55->55/35
Box Jump Overs 24/20->20/14->Step-overs
This should be max 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.
Core:
Accumulate 3 minutes in L-Sit-> b/t boxes (dip) L-sit -> b/t boxes (dip) knee raise hold
10 Knee Raises every break
This combination is really tough, and will elicit a deep core burn, members should focus on perfect form throughout. If their form breaks then they must do the 10 knee raises. Make sure to scale appropriately, and to keep quality high on knee raises.
Warmup
Time: 20
200m Run
+
10 Ring Rows
10 Banded RDL
10 Box Push-ups
10 Russian Kettlebell Swings
x2
Part 1
Time: 20
Primary: Plumbing - Secondary: Electricity
14 Minute EMOM Alternating:
1:2-5 Ring Muscle-ups-> 2-8 Strict Ring Dips -> Banded -> accumulate as much time in 30s Jump to Stabilize
2:12-16 Kettlebell Snatch 53/35->44/26->One arm swings->Russian Kettlebell Swings
Members should use this workout to build strength and capacity in Rings and Kettelbells. Use their Kettlebell/Ring level in order to scale correctly. If they still haven’t tested kettlebell yet, scale in order to hit 16 reps unbroken on every interval.
Part 2
Time: 20
Primary: Ventilation - Secondary: Plumbing
4 Rounds (18 minute Cap)
200m Run
20 Dumbbell Snatches 50/35->35/20->25/15
12 Push-ups->To Box
50 Double-unders
Members should expect this to be heavy breathing and high heart rate (90%+). Scale the weight so that DB snatches are done in no more than 2 sets. Members should expect localized burning/fatigue in back and shoulders.
Warmup
Time: 20
“Indian Run” with 4lb Med-ball
400m
Group gets in a single file line the person in the front starts with the ball, and they will begin to run. The person at the front will toss it over their head to the person right behind them and that will continue until the last person in line gets the ball at which point they will run to the front of the line and start the cycle over.
+
5 inch worms
Part 1
Time: 40
Primary: Ventilation - Secondary: Plumbing
“Burpee-a-thon” (40 minute Cap)
3 rounds
20 Burpees->Bodybuilders->to Box
20 Burpee Pull-ups->Burpee Jumping Pull-ups->Bodybuilder Jumping Pull-ups
20 Burpee Box Jumps->Burpee Box Step-ups->Bodybuilder Box Step-ups
400m Run
This is should be Long Aerobic Power with stamina elements. Members should hold a steady pace at 75-85% HR, try to be as smooth and consistent as possible. Try to keep round times close, remind members not to go out too hot or they will regret it – Movement efficiency is KEY in this one.
Warmup
Time: 20
Quad/Hamstring SMR (10 min)
+
10 Banded Tricep Push-downs
10 Light Wall-balls
10 Ring Rows
10 Push-ups
x2
Part 1
Time: 40
Primary: Plumbing - Secondary: Plumbing
32 minute EMOM Alternating (STAMINA sets):
1: 30s Ring Push-ups->Push-ups->To Box
2: Max Unbroken Wall-balls (1 Set up to 50s) 20/14->14/10->10/4
3: 30s Pronated Barbell Row 75/55->55/35
4: 30s Back Step Lunge w/BB on back 75/55->55/35
Members should expect and chase a deep localized burning during each minute. Focus on the contractions, meaning… high quality, focused reps. The rest between repeating movements should be enough to maintain consistency across the 8 rounds. Members should choose an option that is tough but sustainable. Again, consistent and tight form for all movements. Wall-ball sets should be 15+ reps.
Warmup
Time: 15
Pec/Shoulder SMR (5 min)
+
15 Russian Kettlebell Swing
15 Kettlebell Press (each side)
15 Ring Rows
+
Review Kettlebell Clean and Jerk
Part 1
Time: 30
Primary: Ventilation - Secondary: Plumbing
8 Minute AMRAP
16 One-arm Kettlebell Clean and Jerk 53/35->35/26->26/18
12 Pull-ups->18 Jumping Pull-ups->12 Jumping Pull-ups
12 Burpees->Bodybuilders->To Box
16 Slam Balls 20/15->15/10
Rest 4 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 similar for both.
Part 2
Time: 15
Primary: Plumbing - Secondary: Plumbing
3 Rounds For Quality
20 Banded Tricep Push-downs
12 Dumbbell (or banded) Bicep Curls
6 Wall Squats 3201
Members should focus on movement quality on these exercises. Choose a weight in order to reflect this. Focus on slow and controlled movement through out and pick a weight to reflect this. Wall-squats may be done with a PVC pipe. Tempo is: 3s down, 2s at bottom, 0s up, 1s at top.
Warmup
Time: 25
10 Turkish Sit up (5 each side)
10 Scap Push-ups
10 Scap Pull-ups
x3
+
12 Kettlebell Deadlift
10 Hanging knee raises
8 Box Push-ups
x2
Part 1
Time: 20
Primary: Plumbing - Secondary: Plumbing
15 Minutes AMRAP
15 Deadlifts 185/135->155/115->135/95->115/85
12 Toes-to-bar->Hanging Knee Raises->2x Sit ups
9 Ring Dips->Box Dips->12 Push-ups->To Box
This one is stamina, and will hit the cellular elements of the muscle well.. but will also tax the breathing (depending on ability). Breathing shouldn’t be the limiter on this. Have members choose a weight/variation that will allow for sets no smaller than 5. Chase bigger sets to elicit the muscular burning sensation!
Part 2
Time: 15
Primary: Electricity - Secondary: Plumbing
3 Rounds for Quality
8 Peterson Step-ups each side
10 Jefferson Curls
12 Cossack Squats
Members should focus on movement quality on these exercises. Slow and controlled is the name of the game, and making sure the correct muscles are activated. Peterson step-ups should elicit lower quad activation. Jefferson curls will mobilize and strengthen spinal erectors. Cossack squats will mobilize and strengthen hips.