Week 8 (October 29-November 3)


Go To Template: Cycle 4

Monday
Warmup
Time: 35

200m Run
5 Inch Worms
+
3 Rounds
10 Banded External Rotation
10 Banded Internal Rotation
10 Cossack Squats (5 e/s)
+
Toes-To-Bar
For Everyone:
Work on hollow and arch position, starting on the ground. Focus on holding the positions for a short period of time, moving back and forth between the two. Then go to the bar and have them perform hollow and arch holds on the bar. Emphasize active scaps and shoulders during this phase, that way when dynamic movement starts the shoulders are ready.

Then: 3 sets

Purple+
5 Arch Hollow Swings
5 Toes to Bar

Blue
4 Arch-Hollow Swings
3 Knees to Elbow
2 Toes to Bar

Orange:
4 Arch-Hollow Swings
3 Dynamic Knees Raises (using arch-hollow swing)
2 Knees to Elbow

Yellow:
4 Arch-Hollow Swings
3 Dynamic Knees Raises (using arch-hollow swing)

White:
Deadhang hold practice, working on hollow swing progression (use bands if needed)
If appropriate, build to sets of 3 Dynamic Knees Raises (using arch-hollow swing)
Tuesday
Warmup
Time: 20

Banded Front Rack Stretch (5 min)
+
10 Front Step lunges w/Bar in Front Rack
10 Russian Kettlebell Swings
10 Back Step Lunges w/ Bar on Back
10 Press w/ Barbell
x2

(For White Level athletes have them do lunges without weight and box push-ups or incline push-ups in place of press. Yellow and Orange athletes can use either 15-35-45 pound barbells as necessary.)

+

Review Power Cleans with all athletes. We recommend the Burgener Progression.
Wednesday
Warmup
Time: 20

Lat SMR (4 min)
+
10 Snatch Grip Behind-the-neck Press
5 Wall Squats 2201 (2s down, 2s at bottom, 0s up, 1s at top)
10 Russian Kettlebell Swings
5 Broad Jumps
20 Calf raises (quick)
x2
+
Review Power Snatch with all Athletes. We recommend the Burgener progression.
Thursday
Warmup
Time: 25

Hip Flexor Stretch (5 min)

+

“Hot Potato” (10 min)
Take a 4lb wall ball and circle athletes up in groups of 3-5. Start some music and have them toss the wall ball around like a hot potato. If someone drops the wall ball (or throws it in an uncatchable way) they will do 5 burpees OR when the coach randomly decides to stop the music, the athlete with the wall ball will do 5 burpees.

+

15 Air Squats
10 Ring Rows
10 Box Push-ups
x2
Friday
Warmup
Time: 20

Partner Warm-up
Row 500m (split however)
+
10 Partner Push-ups
30s Wall Sit (against each other)
20 Wall-ball Sit-up toss 10/4 (10 each)
x2

+

10 Dumbbell Press (light)
5 Box Jumps->Step-ups
10 Wall-balls
5 Box Jumps-> Step-ups
10 Dumbbell Snatches
Saturday
Warmup
Time: 15

10 Russian Kettlebell Swings
10 Ring Rows
10 Press with Barbell
x2

+

Review Arch-Hollow position with all athletes. Starting on the ground and move to the bar. Have members with BII+ Upper Body Pulling work on kipping pull-ups and CTB Pull-ups at this time as well.
Part 1
Time: 20
Primary: Ventilation - Secondary: Plumbing

“MAD MAX”

Purple+:
12 Minute AMRAP
12 Back Squats 135/95
10 Toes to Bar
12 Deadlifts 135/95

Blue:
12 Minute AMRAP
12 Back Squats 115/85
10 Toes to Bar
12 Deadlifts 115/85

Orange:
12 Minute AMRAP
12 Back Squats 95/65
10 Hanging knee raises
12 Deadlifts 95/65

Yellow:
12 Minute AMRAP
12 Front Squats 55/35
10 Hanging Knee Raises
12 Deadlifts 55/35

White:
12 Minute AMRAP
12 Airsquat -> To Box if Needed
10 Sit-ups -> Elbow plank 10seconds
12 Kb Deadlifts 35/18

We want this one to burn and fill the legs and core, but still be sustainable for all 12 minutes. Members should be able to hold close to unbroken sets throughout the workout, and maintain solid form throughout as well. Use the breaks in between movements to rest, and make sure you are ready for a big set when you start the next movement. All back squats are from the ground, review how to bring the bar over the head before starting the workout.
Part 1
Time: 40
Primary: Ventilation - Secondary: Plumbing

“Triple Thirst”

Purple+:
0-8:00
2 rounds
400m Run
12 Power Cleans 115/85
10 Bar-facing Burpees

8:00-18:00
3 Rounds
200m Run
12 Box-jumps 24/20
8 Thrusters 115/85

18:00-30:00
4 Rounds
50 Double-unders
10 Pull-ups
10 Slam-balls 30/20

Blue:
0-8:00
2 rounds
400m Run
12 Power Cleans 95/65
10 Bar-facing Burpees

8:00-18:00
3 Rounds
200m Run
12 Box-jumps 24/20
8 Thrusters 95/65

18:00-30:00
4 Rounds
50 Double-unders
15 Jumping Pull-ups
10 Slam-balls 20/15

Orange:
0-8:00
2 rounds
400m Run
12 Hang Power Cleans 75/55
10 Bar-facing Burpees

8:00-18:00
3 Rounds
200m Run
12 Box Step-ups 24/20
8 Thrusters 75/55

18:00-30:00
4 Rounds
25 Double-unders OR 100 Singles
20 Jumping Pull-ups
10 Slam-balls 20/15

Yellow:
0-8:00
2 rounds
400m Run
12 Russian Kettlebell Swings 44/26
10 Bar-facing Bodybuilders

8:00-18:00
3 Rounds
200m Run
12 Box Step-ups 20/14
8 Thrusters 55/35

18:00-30:00
4 Rounds
50 Single-unders
15 Jumping Pull-ups
10 Slam-balls 15/10

White:
0-8:00
2 rounds
200m Run
12 Russian Kettlebell Swings 35/18
10 Bodybuilders to box

8:00-18:00
3 Rounds
200m Run
12 Box Step-ups 20/14
8 Airsquats

18:00-30:00
4 Rounds
30 Single-unders
10 Ring Rows
10 KB Deadlifts 35/18

Note finish time of each individual piece and add those finish times together for your final time.

Work on breathing and pacing in this piece. Try to pace so that each piece is finished around 60s-90s before the cut-off. This will allow for some recovery before starting the next workout and that is not so fast to where you wont be able to keep up the pace in the following portion. Movement should be unbroken throughout and intensity should be 80%+.

Workout Format:
On a running clock members have 8 minutes to finish the first portion, then they will have from 8:00-18:00 (10 minutes) to finish the second portion, and from 18:00-30:00 (12 minutes) to finish the last portion. If they do not complete a portion of the workout within the time limit note the rounds+reps then immediately move into the next portion. They may not start the next portion until the noted start time. Score is individual finish times of each piece added together for a total time. Add any unfinished reps as seconds to the end of the time. (i.e. if in the first segment the last 10 burpees aren’t finished the score for that portion would be 8:10).
Part 1
Time: 15
Primary: Electricity - Secondary: Plumbing

3 min EMOM
Kettlebell Level Practice
Blue/Purple: KB Snatch Practice
Orange: One-arm Swings
White/Yellow: Two-arm Swings

Right into:
3 min EMOM
40s on/20s off Double-unders Practice

Right into:
3 min EMOM
Purple+:3 Power Snatch
Blue: 3 Hang Power Snatch
Orange: 5 Hang Power Clean
Yellow: 3 Hang Power Clean
White: 8 Russian Kettlebell Swing 35/18

Use this time as PRACTICE! Don’t focus on pushing into heavier weights or higher reps. Focus on tightening up technique and becoming more comfortable with the movements. For Kettlebell practice, if uncomfortable with the movement, use a weight that is lighter than stated for the test on the MAP.
Part 1
Time: 35
Primary: Plumbing - Secondary: Plumbing

“Half Full”

Purple+:
24 Minute EMOM alt.
1: AMRAP Pull-ups
2: AMRAP Front Squats 95/65
3: AMRAP Hand Release Push-ups
4: Rest – round 1,4: stretch lats, round 2,5: stretch quads, round 3,6: stretch pecs, repeat

Blue:
24 Minute EMOM alt.
1: AMRAP Ring Rows
2: AMRAP Front Squats 75/55
3: AMRAP Push-ups
4: Rest – round 1,4: stretch lats, round 2,5: stretch quads, round 3,6: stretch pecs, repeat

Orange:
24 Minute EMOM alt.
1: AMRAP Ring Rows
2: AMRAP Front Squats 65/45
3: AMRAP Box Push-ups 20″/24″
4: Rest – round 1,4: stretch lats, round 2,5: stretch quads, round 3,6: stretch pecs, repeat

Yellow:
24 Minute EMOM alt.
1: AMRAP Ring Rows
2: AMRAP Front Squats 55/35
3: AMRAP Box Push-ups 24″/30″
4: Rest – round 1,4: stretch lats, round 2,5: stretch quads, round 3,6: stretch pecs, repeat

White:
24 Minute EMOM alt.
1: 40s Ring Rows
2: 40s Goblet Squats 35/26
3: 40s Box Push-ups 30″/Wall Push-ups
4: Rest – round 1,4: stretch lats, round 2,5: stretch quads, round 3,6: stretch pecs, repeat

There should be a constant filling and burning feeling as you go through this workout. Reps should be accumulated consistently throughout the minute, not just one quick unbroken set. Make sure to keep form tight and activate the correct muscles while performing the movement. The higher quality the movement the more we get out of every rep. Be careful on the first few rounds of push-ups as those tend to go quickly and suddenly.
Part 1
Time: 35
Primary: Ventilation - Secondary: Plumbing

“Double Decker”
Purple+:
10 Min AMRAP
14 Wall-balls 20/14
12 Dumbbell Snatches 50/35
10 Burpee Box Jumps 24/20

Rest 5 minutes
x2

Blue:
10 Min AMRAP
14 Wall-balls 20/14
12 Dumbbell Snatches 50/35
10 Burpee Box Jumps 24/20

Rest 5 minutes
x2

Orange:
10 Min AMRAP
12 Wall-balls 20/14
12 Dumbbell Snatches 35/20
10 Burpee Box Step-ups 24/20

Rest 5 minutes
x2

Yellow:
10 Min AMRAP
14 Wall-balls 14/10
12 Dumbbell Snatches 25/15
10 Burpee Box Step-up 20/14

Rest 5 minutes
x2

White:
10 Min AMRAP
10 Wall-balls 10/4 -> to box if needed
10 Dumbbell Snatches 20/10
10 Bodybuilder Box Step-up 20/14

Rest 5 minutes
x2

Treat each interval as a separate workout, don’t pace the first one knowing that the second one is coming. For both pieces the intensity should be at 85%+ and breathing should be heavy. Get into a rhythm with your breathing and movement, keep it consistent. 5 minutes should be plenty of time to recover from this effort. Many times the beginning of the second interval will feel better than the first, but don’t fall into the trap and go out too hot. Try to keep scores for both as close as possible.
Part 1
Time: 25
Primary: Ventilation - Secondary: Plumbing

“Hairy Cherry”

Purple:
12 minute AMRAP
Buy-in: 150 Double-unders
18 Box Jump-overs 24/20
12 Power Snatch 95/65
8 CTB Pull-ups

Blue:
12 minute AMRAP
Buy-in: 100 Double-unders
18 Box Jump-overs 24/20
12 Power Snatch 75/55
8 Pull-ups (If Blue II+ UB pull)->12 Jumping Pull-ups

Orange:
12 minute AMRAP
Buy-in: 200 Single-unders
14 Box Jump-overs 24/20
12 Hang Power Snatch 55/35
12 Jumping Pull-ups

Yellow:
12 minute AMRAP
Buy-in: 150 Single-unders
18 Box Step-overs 24/20
12 Hang Power Cleans 55/35
8 Jumping Pull-ups

White:
12 minute AMRAP
Buy-in: 80 Single-unders
14 Box Step-overs 20/16
12 KB Deadlift 35/18
8 Ring Row

Try to go unbroken on the jump rope buy-in, and get into the AMRAP as quick as possible. Movement should be consistent and quick. Remember to get into a rhythm with your breathing so you can keep a high pace. Focus on crisp technique on the weightlifting movement, especially as you get farther into the workout. This would be a good workout for members with BII+ Upper Body Pulling to practice their kipping pull-ups.
Part 2
Time: 5
Primary: Electricity - Secondary: Plumbing

Extra Credit:
3 Rounds
15 Banded Hamstring Curls
10 Peterson Step-ups
30s Arch-body Hold

(Review at end of class for any members that want extra work)

Movement should be slow and controlled, focusing on muscle activation and full range of motion. Be cautious when picking a band for the hamstring curls, go for the lighter one. We very rarely isolate the hamstrings so going too heavy could result in a hard time walking tomorrow. Peterson Step-ups should be on a short box or plate stack so that movement is smooth throughout. Focus on lower erector and glute activation in Arch-body Hold, and keep those legs up!
Part 2
Time: 25
Primary: Plumbing - Secondary: Plumbing

“Travelers Threat”

Purple+:
15 minute AMRAP
3 Rounds
10 Suitcase Deadlift 70/53 R
12 Strict Press 95/65
200m Run
10 Suitcase Deadlift 70/53 L
12 Strict Press 95/65
200m Run
AMRAP Push-press in remaining time

Blue:
15 minute AMRAP
3 Rounds
10 Suitcase Deadlift 53/35 R
12 Strict Press 75/55
200m Run
10 Suitcase Deadlift 53/35 L
12 Strict Press 75/55
200m Run
AMRAP Push-press in remaining time

Orange:
15 minute AMRAP
3 Rounds
10 Suitcase Deadlift 44/26 R
12 Strict Press 55/35
200m Run
10 Suitcase Deadlift 44/26 L
12 Strict Press 55/35
200m Run
AMRAP Push-press in remaining time

Yellow:
15 minute AMRAP
3 Rounds
10 Suitcase Deadlift 35/18 R
12 Strict Press 45/35
200m Run
10 Suitcase Deadlift 35/18 L
12 Strict Press 45/35
200m Run
AMRAP Push-press in remaining time

White:
15 minute AMRAP
3 Rounds
10 Suitcase Deadlift 26/18 R
12 Strict Press 35/25
200m Run
10 Suitcase Deadlift 26/18 L
12 Strict Press 35/25
200m Run
AMRAP Push-press in remaining time

High intensity (80%+) with shoulder and hinging stamina is the main focus here. Try to go unbroken on all the sets through the 3 rounds, move smooth and move quick. On the suitcase deadlift focus on keeping shoulders square throughout the movement, hold shoulders back and keep the core engaged. When/if the push presses are reached, do big sets and really dig into that burning feeling.

 
Part 2
Time: 5
Primary: Electricity - Secondary: Plumbing

Extra-Credit:
4 Rounds for Quality
5 Jefferson Curls
10 Dumbbell Hammer Curls
10 Wide Stance Kettlebell RDL

(Review at end of class for any members that want extra work)

Remind members to focus on movement quality and muscle activation. The jefferson curls should be done SLOW and controlled, trying to move one vertebrae at a time. Dumbbell hammer curls should be done both arms at the same time and NO KIPPING, controlled and deliberate elbow flexion touching the head of the dumbbell to the shoulder on every rep. Wide stance RDL should be done with feet outside shoulder width, slow on the way down, and quick on the way up (squeeze those glutes at the top!!).
Part 2
Time: 20
Primary: Plumbing - Secondary: Ventilation

Sled Sprints
30m; 2 min Rest x 4
Purple+: 315lbs/225lbs
Blue: 225/185
Orange: 185/135
Yellow: 135/95
White: 95/65
(Assuming the sled weighs 45lbs)

The sprints should be as fast as possible, focus on leg drive and leg cycle speed. Once you get the sled going it is much easier to keep it going. It should be difficult to maintain speed in the last interval.
Monday
Warmup
Time: 35

200m Run
5 Inch Worms
+
3 Rounds
10 Banded External Rotation
10 Banded Internal Rotation
10 Cossack Squats (5 e/s)
+
Toes-To-Bar
For Everyone:
Work on hollow and arch position, starting on the ground. Focus on holding the positions for a short period of time, moving back and forth between the two. Then go to the bar and have them perform hollow and arch holds on the bar. Emphasize active scaps and shoulders during this phase, that way when dynamic movement starts the shoulders are ready.

Then: 3 sets

Purple+
5 Arch Hollow Swings
5 Toes to Bar

Blue
4 Arch-Hollow Swings
3 Knees to Elbow
2 Toes to Bar

Orange:
4 Arch-Hollow Swings
3 Dynamic Knees Raises (using arch-hollow swing)
2 Knees to Elbow

Yellow:
4 Arch-Hollow Swings
3 Dynamic Knees Raises (using arch-hollow swing)

White:
Deadhang hold practice, working on hollow swing progression (use bands if needed)
If appropriate, build to sets of 3 Dynamic Knees Raises (using arch-hollow swing)
Part 1
Time: 20
Primary: Ventilation - Secondary: Plumbing

“MAD MAX”

Purple+:
12 Minute AMRAP
12 Back Squats 135/95
10 Toes to Bar
12 Deadlifts 135/95

Blue:
12 Minute AMRAP
12 Back Squats 115/85
10 Toes to Bar
12 Deadlifts 115/85

Orange:
12 Minute AMRAP
12 Back Squats 95/65
10 Hanging knee raises
12 Deadlifts 95/65

Yellow:
12 Minute AMRAP
12 Front Squats 55/35
10 Hanging Knee Raises
12 Deadlifts 55/35

White:
12 Minute AMRAP
12 Airsquat -> To Box if Needed
10 Sit-ups -> Elbow plank 10seconds
12 Kb Deadlifts 35/18

We want this one to burn and fill the legs and core, but still be sustainable for all 12 minutes. Members should be able to hold close to unbroken sets throughout the workout, and maintain solid form throughout as well. Use the breaks in between movements to rest, and make sure you are ready for a big set when you start the next movement. All back squats are from the ground, review how to bring the bar over the head before starting the workout.
Part 2
Time: 5
Primary: Electricity - Secondary: Plumbing

Extra Credit:
3 Rounds
15 Banded Hamstring Curls
10 Peterson Step-ups
30s Arch-body Hold

(Review at end of class for any members that want extra work)

Movement should be slow and controlled, focusing on muscle activation and full range of motion. Be cautious when picking a band for the hamstring curls, go for the lighter one. We very rarely isolate the hamstrings so going too heavy could result in a hard time walking tomorrow. Peterson Step-ups should be on a short box or plate stack so that movement is smooth throughout. Focus on lower erector and glute activation in Arch-body Hold, and keep those legs up!
Tuesday
Warmup
Time: 20

Banded Front Rack Stretch (5 min)
+
10 Front Step lunges w/Bar in Front Rack
10 Russian Kettlebell Swings
10 Back Step Lunges w/ Bar on Back
10 Press w/ Barbell
x2

(For White Level athletes have them do lunges without weight and box push-ups or incline push-ups in place of press. Yellow and Orange athletes can use either 15-35-45 pound barbells as necessary.)

+

Review Power Cleans with all athletes. We recommend the Burgener Progression.
Part 1
Time: 40
Primary: Ventilation - Secondary: Plumbing

“Triple Thirst”

Purple+:
0-8:00
2 rounds
400m Run
12 Power Cleans 115/85
10 Bar-facing Burpees

8:00-18:00
3 Rounds
200m Run
12 Box-jumps 24/20
8 Thrusters 115/85

18:00-30:00
4 Rounds
50 Double-unders
10 Pull-ups
10 Slam-balls 30/20

Blue:
0-8:00
2 rounds
400m Run
12 Power Cleans 95/65
10 Bar-facing Burpees

8:00-18:00
3 Rounds
200m Run
12 Box-jumps 24/20
8 Thrusters 95/65

18:00-30:00
4 Rounds
50 Double-unders
15 Jumping Pull-ups
10 Slam-balls 20/15

Orange:
0-8:00
2 rounds
400m Run
12 Hang Power Cleans 75/55
10 Bar-facing Burpees

8:00-18:00
3 Rounds
200m Run
12 Box Step-ups 24/20
8 Thrusters 75/55

18:00-30:00
4 Rounds
25 Double-unders OR 100 Singles
20 Jumping Pull-ups
10 Slam-balls 20/15

Yellow:
0-8:00
2 rounds
400m Run
12 Russian Kettlebell Swings 44/26
10 Bar-facing Bodybuilders

8:00-18:00
3 Rounds
200m Run
12 Box Step-ups 20/14
8 Thrusters 55/35

18:00-30:00
4 Rounds
50 Single-unders
15 Jumping Pull-ups
10 Slam-balls 15/10

White:
0-8:00
2 rounds
200m Run
12 Russian Kettlebell Swings 35/18
10 Bodybuilders to box

8:00-18:00
3 Rounds
200m Run
12 Box Step-ups 20/14
8 Airsquats

18:00-30:00
4 Rounds
30 Single-unders
10 Ring Rows
10 KB Deadlifts 35/18

Note finish time of each individual piece and add those finish times together for your final time.

Work on breathing and pacing in this piece. Try to pace so that each piece is finished around 60s-90s before the cut-off. This will allow for some recovery before starting the next workout and that is not so fast to where you wont be able to keep up the pace in the following portion. Movement should be unbroken throughout and intensity should be 80%+.

Workout Format:
On a running clock members have 8 minutes to finish the first portion, then they will have from 8:00-18:00 (10 minutes) to finish the second portion, and from 18:00-30:00 (12 minutes) to finish the last portion. If they do not complete a portion of the workout within the time limit note the rounds+reps then immediately move into the next portion. They may not start the next portion until the noted start time. Score is individual finish times of each piece added together for a total time. Add any unfinished reps as seconds to the end of the time. (i.e. if in the first segment the last 10 burpees aren’t finished the score for that portion would be 8:10).
Wednesday
Warmup
Time: 20

Lat SMR (4 min)
+
10 Snatch Grip Behind-the-neck Press
5 Wall Squats 2201 (2s down, 2s at bottom, 0s up, 1s at top)
10 Russian Kettlebell Swings
5 Broad Jumps
20 Calf raises (quick)
x2
+
Review Power Snatch with all Athletes. We recommend the Burgener progression.
Part 1
Time: 15
Primary: Electricity - Secondary: Plumbing

3 min EMOM
Kettlebell Level Practice
Blue/Purple: KB Snatch Practice
Orange: One-arm Swings
White/Yellow: Two-arm Swings

Right into:
3 min EMOM
40s on/20s off Double-unders Practice

Right into:
3 min EMOM
Purple+:3 Power Snatch
Blue: 3 Hang Power Snatch
Orange: 5 Hang Power Clean
Yellow: 3 Hang Power Clean
White: 8 Russian Kettlebell Swing 35/18

Use this time as PRACTICE! Don’t focus on pushing into heavier weights or higher reps. Focus on tightening up technique and becoming more comfortable with the movements. For Kettlebell practice, if uncomfortable with the movement, use a weight that is lighter than stated for the test on the MAP.
Part 2
Time: 25
Primary: Plumbing - Secondary: Plumbing

“Travelers Threat”

Purple+:
15 minute AMRAP
3 Rounds
10 Suitcase Deadlift 70/53 R
12 Strict Press 95/65
200m Run
10 Suitcase Deadlift 70/53 L
12 Strict Press 95/65
200m Run
AMRAP Push-press in remaining time

Blue:
15 minute AMRAP
3 Rounds
10 Suitcase Deadlift 53/35 R
12 Strict Press 75/55
200m Run
10 Suitcase Deadlift 53/35 L
12 Strict Press 75/55
200m Run
AMRAP Push-press in remaining time

Orange:
15 minute AMRAP
3 Rounds
10 Suitcase Deadlift 44/26 R
12 Strict Press 55/35
200m Run
10 Suitcase Deadlift 44/26 L
12 Strict Press 55/35
200m Run
AMRAP Push-press in remaining time

Yellow:
15 minute AMRAP
3 Rounds
10 Suitcase Deadlift 35/18 R
12 Strict Press 45/35
200m Run
10 Suitcase Deadlift 35/18 L
12 Strict Press 45/35
200m Run
AMRAP Push-press in remaining time

White:
15 minute AMRAP
3 Rounds
10 Suitcase Deadlift 26/18 R
12 Strict Press 35/25
200m Run
10 Suitcase Deadlift 26/18 L
12 Strict Press 35/25
200m Run
AMRAP Push-press in remaining time

High intensity (80%+) with shoulder and hinging stamina is the main focus here. Try to go unbroken on all the sets through the 3 rounds, move smooth and move quick. On the suitcase deadlift focus on keeping shoulders square throughout the movement, hold shoulders back and keep the core engaged. When/if the push presses are reached, do big sets and really dig into that burning feeling.

 
Thursday
Warmup
Time: 25

Hip Flexor Stretch (5 min)

+

“Hot Potato” (10 min)
Take a 4lb wall ball and circle athletes up in groups of 3-5. Start some music and have them toss the wall ball around like a hot potato. If someone drops the wall ball (or throws it in an uncatchable way) they will do 5 burpees OR when the coach randomly decides to stop the music, the athlete with the wall ball will do 5 burpees.

+

15 Air Squats
10 Ring Rows
10 Box Push-ups
x2
Part 1
Time: 35
Primary: Plumbing - Secondary: Plumbing

“Half Full”

Purple+:
24 Minute EMOM alt.
1: AMRAP Pull-ups
2: AMRAP Front Squats 95/65
3: AMRAP Hand Release Push-ups
4: Rest – round 1,4: stretch lats, round 2,5: stretch quads, round 3,6: stretch pecs, repeat

Blue:
24 Minute EMOM alt.
1: AMRAP Ring Rows
2: AMRAP Front Squats 75/55
3: AMRAP Push-ups
4: Rest – round 1,4: stretch lats, round 2,5: stretch quads, round 3,6: stretch pecs, repeat

Orange:
24 Minute EMOM alt.
1: AMRAP Ring Rows
2: AMRAP Front Squats 65/45
3: AMRAP Box Push-ups 20″/24″
4: Rest – round 1,4: stretch lats, round 2,5: stretch quads, round 3,6: stretch pecs, repeat

Yellow:
24 Minute EMOM alt.
1: AMRAP Ring Rows
2: AMRAP Front Squats 55/35
3: AMRAP Box Push-ups 24″/30″
4: Rest – round 1,4: stretch lats, round 2,5: stretch quads, round 3,6: stretch pecs, repeat

White:
24 Minute EMOM alt.
1: 40s Ring Rows
2: 40s Goblet Squats 35/26
3: 40s Box Push-ups 30″/Wall Push-ups
4: Rest – round 1,4: stretch lats, round 2,5: stretch quads, round 3,6: stretch pecs, repeat

There should be a constant filling and burning feeling as you go through this workout. Reps should be accumulated consistently throughout the minute, not just one quick unbroken set. Make sure to keep form tight and activate the correct muscles while performing the movement. The higher quality the movement the more we get out of every rep. Be careful on the first few rounds of push-ups as those tend to go quickly and suddenly.
Friday
Warmup
Time: 20

Partner Warm-up
Row 500m (split however)
+
10 Partner Push-ups
30s Wall Sit (against each other)
20 Wall-ball Sit-up toss 10/4 (10 each)
x2

+

10 Dumbbell Press (light)
5 Box Jumps->Step-ups
10 Wall-balls
5 Box Jumps-> Step-ups
10 Dumbbell Snatches
Part 1
Time: 35
Primary: Ventilation - Secondary: Plumbing

“Double Decker”
Purple+:
10 Min AMRAP
14 Wall-balls 20/14
12 Dumbbell Snatches 50/35
10 Burpee Box Jumps 24/20

Rest 5 minutes
x2

Blue:
10 Min AMRAP
14 Wall-balls 20/14
12 Dumbbell Snatches 50/35
10 Burpee Box Jumps 24/20

Rest 5 minutes
x2

Orange:
10 Min AMRAP
12 Wall-balls 20/14
12 Dumbbell Snatches 35/20
10 Burpee Box Step-ups 24/20

Rest 5 minutes
x2

Yellow:
10 Min AMRAP
14 Wall-balls 14/10
12 Dumbbell Snatches 25/15
10 Burpee Box Step-up 20/14

Rest 5 minutes
x2

White:
10 Min AMRAP
10 Wall-balls 10/4 -> to box if needed
10 Dumbbell Snatches 20/10
10 Bodybuilder Box Step-up 20/14

Rest 5 minutes
x2

Treat each interval as a separate workout, don’t pace the first one knowing that the second one is coming. For both pieces the intensity should be at 85%+ and breathing should be heavy. Get into a rhythm with your breathing and movement, keep it consistent. 5 minutes should be plenty of time to recover from this effort. Many times the beginning of the second interval will feel better than the first, but don’t fall into the trap and go out too hot. Try to keep scores for both as close as possible.
Part 2
Time: 5
Primary: Electricity - Secondary: Plumbing

Extra-Credit:
4 Rounds for Quality
5 Jefferson Curls
10 Dumbbell Hammer Curls
10 Wide Stance Kettlebell RDL

(Review at end of class for any members that want extra work)

Remind members to focus on movement quality and muscle activation. The jefferson curls should be done SLOW and controlled, trying to move one vertebrae at a time. Dumbbell hammer curls should be done both arms at the same time and NO KIPPING, controlled and deliberate elbow flexion touching the head of the dumbbell to the shoulder on every rep. Wide stance RDL should be done with feet outside shoulder width, slow on the way down, and quick on the way up (squeeze those glutes at the top!!).
Saturday
Warmup
Time: 15

10 Russian Kettlebell Swings
10 Ring Rows
10 Press with Barbell
x2

+

Review Arch-Hollow position with all athletes. Starting on the ground and move to the bar. Have members with BII+ Upper Body Pulling work on kipping pull-ups and CTB Pull-ups at this time as well.
Part 1
Time: 25
Primary: Ventilation - Secondary: Plumbing

“Hairy Cherry”

Purple:
12 minute AMRAP
Buy-in: 150 Double-unders
18 Box Jump-overs 24/20
12 Power Snatch 95/65
8 CTB Pull-ups

Blue:
12 minute AMRAP
Buy-in: 100 Double-unders
18 Box Jump-overs 24/20
12 Power Snatch 75/55
8 Pull-ups (If Blue II+ UB pull)->12 Jumping Pull-ups

Orange:
12 minute AMRAP
Buy-in: 200 Single-unders
14 Box Jump-overs 24/20
12 Hang Power Snatch 55/35
12 Jumping Pull-ups

Yellow:
12 minute AMRAP
Buy-in: 150 Single-unders
18 Box Step-overs 24/20
12 Hang Power Cleans 55/35
8 Jumping Pull-ups

White:
12 minute AMRAP
Buy-in: 80 Single-unders
14 Box Step-overs 20/16
12 KB Deadlift 35/18
8 Ring Row

Try to go unbroken on the jump rope buy-in, and get into the AMRAP as quick as possible. Movement should be consistent and quick. Remember to get into a rhythm with your breathing so you can keep a high pace. Focus on crisp technique on the weightlifting movement, especially as you get farther into the workout. This would be a good workout for members with BII+ Upper Body Pulling to practice their kipping pull-ups.
Part 2
Time: 20
Primary: Plumbing - Secondary: Ventilation

Sled Sprints
30m; 2 min Rest x 4
Purple+: 315lbs/225lbs
Blue: 225/185
Orange: 185/135
Yellow: 135/95
White: 95/65
(Assuming the sled weighs 45lbs)

The sprints should be as fast as possible, focus on leg drive and leg cycle speed. Once you get the sled going it is much easier to keep it going. It should be difficult to maintain speed in the last interval.