Every Minute On the Minute for 20 Minutes

-Minute 1: 12 Unbroken Wall Balls
-Minute 2: 8 Push Up + Taps

Suggestions Men: 18-20# Ball Women: 12-14# Ball

Coaches Notes

For starters, the priority is that the wall ball reps are UNBROKEN. If you need to, reduce the reps to meet that goal and/or reduce the height of your target while still making it uncomfortable. Unbroken means at no point does the ball touch the ground or “rest”/settle on any surface other than your hands. You are allowed to pause briefly enough to reset your feet or regain balance after a wonky throw, but “unbroken” means without rest.

Focus on using your LEGS to do the work of getting the ball airborne and minimize the pressing motion with your arms as much as you can while still hitting your target. Obviously, your arms will have to do SOME work, but the less they do, the more stamina you’ll have left in the tank for the push up + taps. It would also behoove you to practice resting your arms/shoulders after each throw of the ball.

Break up the push up + taps early on. Short, frequent breaks will do your triceps a lot of good in being able to sustain for the entire workout. If you cannot do 8 push ups from your toes easily, you should be customizing to an elevated push up or from the knees.

-30 Bar Facing Burpee
-30 Barbell Clean & Jerk

Rest 3 Minutes

-20 Bar Facing Burpee
-20 Barbell Clean & Jerk

Rest 2 Minutes

-10 Bar Facing Burpee
-10 Barbell Clean & Jerk

* If Clean and Jerks are uncomfortable for you, do a power clean into a push press instead.

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

Goal: Part 1: 5-7 Minutes Part 2: 3-5 Minutes Part 3: 1:30-2:30

Coaches Notes

Today we have 3 parts to the workout, and for each part we want you pushing at a hard pace. If you’re feeling up to it, make it hurt just a bit! Pay attention to the rest as it changes from 3 minutes to 2 minutes.

You’ll start with some bigger chunks of burpees. Do your best to stay consistent with how you move while pushing at a hard pace. Once you reach the last part of 10s, give it all you have. You may consider stepping in and out of the burpee to control your breathing, but to challenge your pace you’ll want to hop both feet/legs at the same time. Stay quick and low!

For the clean & jerk, you’ll want to break these up from the start, but we encourage you to hold on for some bigger sets. This could be anything from 15-20 reps at a time. Once you reach the 10s, you’ll want to push to go unbroken. The weight you choose should be light enough that you can do a set, take a short rest, and quickly get back to it! Stay aggressive with using your legs when you go overhead. When you go to receive, receive with your arms fully extended and stand up all the way (hips extended) before bringing the weight back down.

15 Minute EMOM
(Every Minute on the Minute for 15 Minutes)

Minute 1:

-8-12 Barbell Bent Over Row
-OR- 12-18 Alt Dumbbell Bent Over Row

Minute 2:

-10-15 Strict Bar/ Strict Ring Dip
-OR- 8-12 Barbell Bench Press

Minute 3:
-7 Barbell Back Squat

**This version can also be done with: Dumbbell Bench Press

Suggestions Bent Over Row

Men: 75-115#+ Women: 55-75#+

Bench Press
Men: 115-185#+ Women: 65-115#+

Back Squat:
Men: 135#+
Women: 85-95#+

Goal: Challenging but able to complete the work with 20-30 seconds rest

Coaches Notes

Bringing the intensity down a bit for this one today – it will be perfect for anyone who is feeling sore or tired from the week!

For this one you’ll want to challenge yourself with the weight you use, but be sure to get about 20-30 seconds of rest before heading into the next minute. For the bent over row make sure to pull the barbell to your chest for each rep. Your

back should be flat while you pull with your shoulders down and back to engage your lats. For the back squat, ideally this is done for a heavy set of 7 reps, but there should be no question of failure.

For the ring/bar dip feel free to break these up, but at a minimum we would want to have about 20 seconds of rest before the next minute. These will get challenging, so be smart with how many reps you choose to do. If your strength isn’t quite there for this number of dips, you might choose to do a few unassisted and then finish off by doing a few bench dips. For example, maybe you do 3 unassisted dips and then quickly transition into doing 7-10 bench dips. Other great customizations would be a banded dip or a jumping dip with a slow lower.

15 Rounds
-3 Barbell Hang Power Clean
-5 Barbell Front Squat
-7 Box Jump Over

*For this version you could also use a Sandbag in place of the barbell!

Suggestions
Men: 95-115# Barbell | 20-24″ Box  Women: 65-75# | 16-20″ Box

Goal: 12-18 Minutes

Coaches Notes

Small rep scheme today, but a lot of rounds! You’ll want your transitions to be on point for this one and a great goal will be doing a round in :45-1:15.

For this one, it should go without saying you’ll want to do all your hang power cleans and transition directly into your squats without putting your weight down. We want this weight to feel moderate for you. It shouldn’t be so light that you’re blowing through it quickly, but it’s also not so heavy that you’re having to rest or hesitate before starting a new round. Because the rep scheme is lower, it might be a good day to challenge yourself with a bit more weight. Keep in mind if you decide to do that, you should still be able to meet the goal for the workout.

Box jump overs should be smooth while giving you a bit of rest from weighted movements. To speed this movement up you’ll stay low on the box and change direction while on the box. To slow this movement down you’ll jump onto the box, stand fully, and either change direction on the box or step off the box and then change direction. There is no right or wrong way to do these, it’s more or less what speed you can handle and what you feel is most sustainable for you. This accumulates to be a lot of box jump overs, so work at a pace you can sustain!

-30 Alt Single Arm Devil Press
-30 Calorie Assault Bike -OR- 500 Meter Row
-20 Alt Single Arm Devil Press
-30 Calorie Assault Bike -OR- 500 Meter Row
-10 Alt Single Arm Devil Press
-30 Calorie Assault Bike -OR- 500 Meter Row

In place of the Single Arm Devil Press you could also do a Sandbag Burpee, finishing with the sandbag overhead.

Suggestions Men: 40# DB Women: 25# DB

Goal: 9-13 Minutes

Coaches Notes

For this one we want you pushing the bike/row at a hard pace. It should be sustainable but nearing unsustainable. In all, this is a shorter workout, so pushing your pace and taking some chances is what we want to see. Ideally, your bike/row is done in 1:30-2:15. If you think you might take longer than 2:15, it’s highly encouraged to either lower the distance or work for a period of time (roughly 2 minutes).

Single arm devil press should be a more “fun” version of the devil press. These are alternating, meaning you’ll do a rep on the right and then a rep on the left, continuing to alternate back and forth. If you can, it will be helpful to transition like you would a dumbbell snatch – as you’re bringing the weight down, pass to your other hand, then finish by lowering yourself into the bottom of a burpee. When you come out of the devil press, treat it like a swing and use your hips to elevate the weight overhead. Start at a consistent pace and as the reps decrease, try to pick it up a bit!

10 Min AMRAP
(As Many REPS As Possible in 10 Minutes)

Devil Step Ups
*Every Minute on the Minute (Starting at 1:00):

4 Barbell Power Snatch/ OR Ground To Overhead in any fashion

Suggestions
Men: 35-40# DBs / 20-24″ Box / 75-95# Barbell  Women: 20-25# DBs / 16-20″ Box / 55-65# Barbell

Goal: 45-70 Devil Step Ups

Coaches Notes

The way this one works is when the clock starts, you’ll start chipping away at devil step ups. When 1:00 hits, you’ll stop and perform 4 snatches. Then, you’ll pick back up where you left off on the devil step ups. Continue following that pattern, stopping each minute to do 4 snatches, until 10 minutes are up! (You DO NOT need to do 4 snatches at 10:00.)

A devil step up rep = stand facing a box/step with dumbbells on the ground either in front of you or on the outside of your feet – perform a burpee with your hands on the dumbbell handles – then hold onto the dumbbells at your sides as you come to standing – then step onto the box/step on EITHER leg. That’s one rep. You DO NOT need to bring the dumbbells overhead during the devil step up. You also don’t need to switch legs each rep, but it would be a good idea!

This one’s going to be a gnarly grind. Stay tough. You need to complete at least 4-5 devil step ups each minute to hit the goal. That doesn’t sound like much but with those pesky snatches coming up every minute, it will be hard to sustain. Choose a weight for the snatches that you KNOW you can do unbroken.

4 Rounds
Each Round is on a 3 Min Clock:

-400 Meter Run/ OR 500 Meter Row
-7-10 Toes to Bar
-OR- V-Ups
-THEN Max Reps Air Squats

Rest 2 Minutes Between Rounds

Goal: 60-120 Air Squats

Coaches Notes
Tighten up those shoelaces and get ready for a FUN one!

For starters – keep the run/ row distance/pace to something you can NO- QUESTIONS-ASKED complete in 2:10 or less. Any longer than that, and this

workout is no longer what it was meant to be. If that means reducing the distance, then do it!

Similar to the run, there’s no time to play around when it comes to the toes to bar so choose a variation that you know you can do unbroken. That might also mean choosing the lower end of the rep-range (or higher if you’re a toes to bar pro)!

For air squats, we’re looking for you to push the pace while still hitting your best depth and standing fully to complete each rep. To hit the goal, you’ll need 30+ seconds to work on these each round, and you’ll need to knock out 15-30 reps! Make it happen!!!