10 Rounds

-7 Dumbbell Hang Cluster (Hang Squat Clean Into a Thruster)
-7 Devil Press

Suggestions

Men: 40# DBs Women: 25# DBs

Goal: 12-20 Minutes Coaches Notes

Hang squat clean thrusters should be done in 1-2 sets each round. If you do decide to break these into 2 sets, do your best to make quick work of your rest – take 3-5 deep breaths and get right back to it. These should take :20-:40 seconds to complete.

The devil’s press has potential to be one of the harder movements in this workout. We encourage you to focus on 1 rep at a time, do your best to relax your breathing and work at a pace that is sustainable for you across all rounds. These should take :40 – 1:00.

-50 Alternating Dumbbell Farmer Box Step Ups
-50 Double Unders / OR 100 Single Unders
-25 Strict Pull Up

-50 Double Unders / OR 100 Single Unders

-Rest 2 Minutes

-50 Double Unders / OR 100 Single Unders
-25 Strict Pull Up
-50 Double Unders / OR 100 Single Unders
-50 Alternating Dumbbell Farmer Box Step Ups

Suggestions

Men: 40# DBs | 20-24″ Box Women: 25# DB’s | 16-20″ Box

Goal: 16-20 Minutes

Coaches Notes

For the step ups, load your front foot on top of the box and stand up all the way on that side before controlling yourself back down and switch. Continue this in sets of 10-20 reps with short breaks. Give yourself 2-3 minutes here.

Keep your double unders smooth by rotating the rope from your wrists with tight body jumps. This means active tension through your legs, core and upperbody. Keep shoulders pulled back and down. 50 reps should take 1 minute or less.

Maintain a hollow body position during the pull ups. This means active core and legs to focus on strong pulling from your back and arms. Chip away at these in sets of 5-7 reps at a time. Aim to be done in under 4 minutes.

Perform the workout just like the song!

-1 Dumbbell Manmaker
-2 Devil Press
-3 Dumbbell Push Press
-4 Dumbbell Thruster
-5 Dumbbell Squat Clean
-6 Alt (3 per side) Plank Row
-7 Dumbbell Power Clean & Jerk
-8 Dumbbell Farmer Lunge
-9 Dumbbell Deadlift
-10 Alternating Dumbbell Power Snatch (Ground to Overhead)
-11 Weighted Sit Up
-12 Devil Step Up ( 1 burpee with DB’s and then a box step up= 1 rep)

Suggestions

Men: 40# DBs Women: 25# DBs
Goal: This one takes a while! (25-40 Minutes)

Coaches Notes

SO again – the way this works…

You do 1 Man Maker.

Then you do 2 Devil Press and 1 Man Maker.

Then you do 3 Push Press, 2 Devil Press, and 1 Man Maker.

Then 4 Thruster, 3 Push Press, 2 Devil Press, 1 Man Maker.

Keep adding the next movement until you get through them all in that fashion.

Remember: when you see “alternating” that means those are the TOTAL reps – you’ll do half on each side of your body.

Don’t worry so much about your time, have fun with it!!

On A Running Clock…

0:00-5:00:

600 Meter Run

5:00-10:00:

40 Kipping Pull Up

*At the top of each minute, starting at 5:00 do:

6 Push Up

10:00-15:00:

600 Meter Run

15:00-20:00:

40 Toes to Bar
-OR- 60 Alternating V-Up
*At the top of each minute, starting at 15:00 do:

6 Push Up

Strict Pull Up Option:

20-25 Strict Pull Up

Suggestions

All bodyweight today!

Coaches Notes

Here’s how this one is going to flow. You’ll start off with a 600 meter run. Rest any time remaining in that 5-minute window. At 5:00, you’ll do 6 push

ups and then start chipping away at the 40 pull ups. At the start of each new minute (6:00, 7:00, etc.), you’ll stop doing pull ups to knock out another set of 6 push ups. Continue that until you’ve completed 40 pull ups. Rest any time remaining in that 5-minute window. Then, follow that same pattern with another 600 meter run, and then again with toes to bar and push ups!

The goal for the runs is to complete them within 3-4 minutes. You should have at least 1 minute of rest before heading into the next 5-minute window. If it’s going to take you longer then 4 minutes, adjust your distance so you’re running no longer than 4 minutes.

For the pull up and toes to bar, we would highly recommend breaking these into manageable sets for you. Small sets with short rest can work really well when chipping away at a bigger number of reps. Keep a tight kip swing by finding a strong hollow and arch while initiating the kip swing with your shoulders. Customize as needed so you can get all reps done within about 4 minutes, leaving 1 minute to rest before the next 5-minute interval.

Lastly, for those push ups, we really don’t want them to take any longer than 15 seconds at the top of any minute. In the case that it does, customize to a variation that allows you to quickly get your reps done and transition into your pull ups/toes to bar. It should take ony one set to complete your push ups. Have fun with this one, everyone!

12 Min AMRAP

(As Many Rounds and Reps As Possible in 12 Minutes)

-6 Barbell Power Clean
-6 Barbell Push Jerk/ OR Push Press
-4 Barbell Atlas Lunge

1 Rep Atlas Lunge= 1 Back Rack Lunge Left Leg, 1 Back Rack Lunge Right Leg, 1 Back Squat

Suggestions

Men: 75-95# Women: 55-65#

Goal: 7-10 Rounds

Coaches Notes

In this workout you’re aiming to get each round done within 1:10 – 1:45. The weight you choose should reflect those time domains. If you feel like you’re going to blow throw rounds with a weight you typically

use – today would be a great day to challenge yourself with heavier weight.

To be efficient with your reps/time consider doing 5 power cleans, take a quick break, do 1 power clean and go right into your push jerk. The power clean will be the easiest of the three movements but you might notice your grip fatiguing as you work through them.

The push jerk will likely be your limiting factor when it comes to what weight you’re going to use. These should be done in an unbroken set. Once the weight is on your shoulders – work through one rep at a time using your legs as much as possible.

Feel free to take a break between the push jerk and before starting your atlas lunge. Once you start the atlas lunge focus on finding a good rhythm between the lunges and squats.HO

6 Rounds

-20 Dumbbell Squat
-200 Meter Run

Rest 1 Minute Between Rounds

**Could also do this version with:

20 Sandbag Back Squat

Suggestions

Men: 40# DBs Women: 25# DBs

Goal: 1:15-2:15 per round

Coaches Notes

Use a weight on the squats you can complete 10 or more reps in a row. These don’t need to be done fast, but your position should allow you to easily rest the dumbbells on your shoulders so you can just focus on loading the legs to knock out these reps.

For the first half, keep the runs at a moderate pace. Then challenge yourself to finish fast since you have a minute break coming up.

-10 Toes to Bar
-OR- 16 Alternating V-Up
-30 Double Unders / 60 Single Unders
-10 Barbell Power Snatch OR Ground To Overhead (Any way you want)

Rest for the remaining 3:00 minute rounds

Suggestions

Men: 75#-95#  Women: 45#-65#

Goal: 1:15-2:15 per round

Coaches Notes

In this workout you’re going to do 1 round every 3 minutes and rest with any remaining time. The goal will be to push each round as hard as you can – working to get each round done within 1:15 – 2:15.

The toes to bar should be done in 1-2 sets. If you do decide to break these – make quick work of your break. If you struggle with high volume toes to bar consider an alternative customization as the fatigue sets in. All 10 reps should be done in :20-:40 seconds to complete.

The double unders should be done in :20-:40 seconds. Try to get all 30 reps done in one set but if you happen to break just be quick about getting right back to it. Do your best to relax during these – if it’s helpful take a few seconds before starting to focus and get set.

For the snatches, we would recommend you choose a weight you can get all 10 reps unbroken with. These should take no longer than :30-:40 seconds to complete. Focus on aggressively extending your hips to bring the weight up and overhead in one smooth motion. Or do a power clean into a jerk or push press.

10 Min AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)

-8 Barbell Front Squat
-10 Push Up

Suggestions

Men: 95# Barbell Women: 65# Barbell

Goal: 7-10 Rounds

Coaches Notes

Today we have a quick one that’s going to pack a punch, and if you’re feeling good, we want to see you go for it! In order to meet the goal time for this workout each round should take between 1:00 – 1:25.

Choose a weight for the squats where you can confidently get them done in one set each round. Once weight is on your shoulders, do your best to make quick work of these. When doing barbell front squats, be sure to loosen your fingertips, letting the barbell roll back. This will allow you to pull your elbows through, creating a solid front rack position with the barbell.

Push ups will accumulate over the course of this workout and will likely be the limiting factor for many of us. Often breaking into small sets can be really helpful to stay moving – something like 5-5 or even 4-3-3. If you feel strong in the push up, feel free to go unbroken from the start and break as needed. Alternatively, if you need to customize the push ups midway through to stay moving, please do so!