Coaches Choice
Coaches Choice
Teams of Two (all syncro):
15-12-9 reps for Time:
HSPU’s (RX), C2GHRPU’s (S)
T2B (RX), GHD (S)
Box Jumps, 24″ (RX), 20″ (S)
3 rounds:
2:00 Row
20 Walking Lunges
10 Single Arm DB Strict Press (R/L)
10 Suitcase DL (R/L)
20 Alt Leg V-Ups
*15 min cap
5 Rounds for AMRAP of:
Max Reps in 2:00
10 Bar Muscle Up’s (L4), 5 Reps (L3), 10/10 C2BPU’s/Ring Dips (L2), PU’s/Ring Dips (L1), 10/10 Ring Rows/Box Dips (
3 rounds:
2:00 Machine of your choice
10 DB Single Leg RDL (R/L)
:30 HS Hold Shoulder Taps
-Then-
Snatch Warm Up
*15 min cap
1000 m Row
2 RFT of:
Run
800 m
Rest 90 sec
400 m
Rest 30 sec
400 m
Rest 30 sec
200m
Rest 15 sec
200m
Rest 15 sec
200m
Rest 15 sec
200m
Rest 15 sec
400 m
Rest 30 sec
400 m
Rest 30 sec
800m
Rest 3 min
Crossover Symmetry Activation (Before Class)
-Then-
3 rounds:
30/20 AAB Cals
50′ Banded Lateral Side Step (R/L)
10 Goblet Squats
5 Strict Pull Ups or Ring Rows
1:00 Plank
6 RFT of:
10 Dumbbell Snatch, 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs (
*Dumbbell snatch are ideally fast singles.
*HS walk ideally done in sets of 50′
Crossover Symmetry Activation (Before Class)
Row 1000m
-then-
10 min AMRAP of:
5 inchworm
20 shoulder taps in push up plank
5 single leg RDL R/L
10 double dumbbell front rack squat (ascending weight each round)
2 RFT of:
100 Push Up’s to AbMat (L4), 75 Reps (L3), 50 Reps (L2), 25 Reps (L1/
*Rest 5 min btw sets
Athletes Notes
Time Cap 30 min
*Push ups are ideally done in sets of 15 or more for the majority of the workouts
*Dumbbell Hang Squat Cleans should be unbroken the entire time
10 min AMRAP of;
15/12 Cal Row
:30 HS Hold
10 Double DB Strict Press (light)
For our competitors:
3 Rounds of:
500 m Row
2 min Rest
400 m Run
2 min Rest
30 Cals on AAB
2 min Rest
For our competitors:
3 Rounds of:
500 m Row
2 min Rest
400 m Run
2 min Rest
30 Cals on AAB
2 min Rest
For Time of:
75/60 Cal Row (L4), 65/50 Cals (L3), 55/40 Cals (L2), 45/30 Cals (L1/
50 Push Press 115/75 lbs (L4), 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (
*Rowing paces should be consistent and a moderate/hard effort.
*Smart sets on the SHSPU. Ideally done in sets of 5 or more.
*Push press ideally done in sets of 10 or more.
Start all reps from dead stop on the floor, control weight down.
*Work with challenging weights you can show control with
*at or above 80% 1 RM is a good goal
Coaches Choice
Coaches Choice
Coaches Choice: 10 min max
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Coaches Choice: 10 min cap
For Time of:
21-15-9
Deadlift 275/185 lbs (L4), 225/155 lbs (L3), 185/ 125 lbs (L2), 155/85 lbs (L1), 135/65 lbs or lighter (
*Deadlift should be heavy but not over 65% 1RM and is ideally done in 1-2 sets
