15 Minute Clock:
1:30 Machine
50′ Goblet Lateral Side Step (Each Way)
15 Goblet Squats
10 PVC Pass Throughs
10 PVC Around the Worlds
Then:
Work up to working weight for OHS
12 min AMRAP of:
3 Rope Climbs (L4), 2 Reps (L3), 1 Rep (L2), 9 Rope Get-Ups (L1), 6 Rope Get-Ups (
10 min of:
1 Minute Machine
30 Plate Hops
10 Inchworms
5 Strict Pull Ups
For Time of:
30 Cals on AAB
Rest 3 min
25 Cals on C2
Rest 2 min
200 Double Unders (RX), Singles (S)
3 rds of:
1:30 Row
10 Goblet Squats
10/10 Single Arm Dumbbell Strict Press
5 Strict Pull Ups or 10 Bodyweight Rows
*10 min max
Complete 1 Round Every 5 min for 7 sets:
21/16 Cal Row
15 Thruster, 115/75 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 65/45 lbs (L1), 55/35 lbs (
*For Time to NOT include rest time
30 min AMRAP of:
10/8 Cals on the AAB
10 Ground to Overhead, 155/105 lbs (L4), 135/85 lbs (L3), 115/65 lbs (L2), 95/45 lbs (L1), 75/35 lbs or lighter (
10 min cap (coaches choice)
10 min to warm-up
– Start around 50% of previous max and 10lbs each time until Max
– Limit yourself to 1 miss at top weight attempt.
– Rest 1-2 mins between sets
10 mins to warm-up
– Make sure to start light and look to hit maybe 5-8 sets
– Deep breath and brace the core before each rep.
20 minutes or less
30 min AMRAP of:
200 m Sandbag Run
10+1 Row Cals
200 m Sandbag Run
10+1 AAB Cals
*100m = 1 rep
*Add 1 cal per round
10 min max (coaches choice)
10 min to warm-up
– Start around 50% of previous max and 10lbs each time until Max
– Limit yourself to 1 miss at top weight attempt.
– Rest 1-2 mins between sets
10 mins to warm-up
– Make sure to start light and look to hit maybe 5-8 sets
– Deep breath and brace the core before each rep.
10 min max (Coaches Choice)
10 min to warm up
– Start around 50% of previous max and 10lbs each time until Max
– Limit yourself to 1 miss at top weight attempt.
– Rest 1-2 mins between sets
10 mins to warm-p
– Make sure to start light and look to hit maybe 5-8 sets
– Deep breath and brace the core before each rep.
Welcome to the strength phase. This will be a 12 week program to increase your power lifts and also oly lifts. This week will be dedicated to finding your 1 rep max of each of the exdrcises. Good luck and be safe.
10 min max (Coaches Choice)
10 min to warm-up
– Start around 50% of previous max and 10lbs each time until Max
– Limit yourself to 1 miss at top weight attempt.
– Rest 1-2 mins between sets
– Good Luck and Have Fun
10 min to warm-up
– Make sure to start light and look to hit maybe 5-8 sets
– Deep breath and brace the core before each rep.
Teams of Three Complete for Time of:
60 GHD’s
60 Burpees
60 BJ’s, 24/20″
60 C2GHRPU’s
60 Goblet Squats, 70/53 lbs
60/45 Cal Row
60 WB’s, 20/14 lbs
60 KBS, 70/53 lbs
60 Ring Dips
60/45 Cal AAB
*Split up reps/cals as req’d
*25 min time cap
