-40 Alt Dumbbell Farmer Lunges
-200 Meter Farmer Carry
-80 Double Unders / OR 160 Single Unders

-40 Alt Barbell Front Rack Lunges
-200 Meter Dumbbell Shoulder Rack Carry
-80 Double Unders / OR 160 Single Unders

-40 Alt Barbell Overhead Lunges -OR- 40 Plate Overhead Lunges

-200 Meter Plate Overhead Carry
-80 Double Unders / OR 160 Single Unders

Suggestions
Men: 40# DBs / 75-95# Bar  Women: 25# DBs / 55-65# Bar

Goal: 18-24 Minutes

Coaches Notes

This one has a real “started from the bottom, now we’re here” vibe to it… The lunges and carries will start from the farmer carry position, then progress to the front rack, and then finish overhead – woof!

Each set of 40 lunges should take 2-3 minutes. That means you need to be completing 14-20 reps per minute. Time yourself doing a few in your warm up to make sure that the weight you’ve chosen allows for that pace. Remember: alternating means that each leg counts toward your total – so it’s 20 per side!

We’re looking for each of the carries – regardless of where the load is held – to also take 2-3 minutes. Two minutes would likely be an unbroken effort which would be tough to do after all those lunges – but not impossible! Even breaking once or twice should allow you to get the carry done in 3 minutes or less!

For the double unders/ single unders, you should be wrapping those up in 1:00-1:30. If you’re tripping up a lot on double unders, you can either move on after 90 seconds of “practice” or just switch to the single unders.

5 Rounds

-200 Meter Run
-24 Alternating Single Arm Dumbbell Power Snatch/ Ground to Overhead in any fashion
-200 Meter Run

Rest 1 Minute Between Rounds

**This version could also be done with: 12 Sandbag Ground to Overhead/ OR

12 Double Dumbbell Snatch

Suggestions Men: 40# DB Women: 25# DB

Goal: 3-4 Minutes per round

Coaches Notes
Yum – love a good run sandwich!! And this one has some kick to it.

The first 200 meters should be a strong effort, but not so hard that you can’t get right to work on the snatches. Then, push the pace on the second 200 meters knowing you’ll get a solid minute rest on the return. Do your best to keep your shoulders loose and relaxed during both.

For the snatches, go with a dumbbell weight that you’re pretty certain you can do unbroken – even if it would be uncomfortable! If you HAVE to break, it should only be once – and super quick!! Try to breathe through each rep – exhale as you lock out overhead, inhale as you lower back to the floor.

4 Rounds – Each On A 5-Min Clock

Min 0-3:
400 Meter Run/ OR 500 Meter Row

Min 3-5:

-5-7 Barbell Squat Clean
-10-15 Toes to Bar
-5-7 Barbell Squat Clean

– V-Up Option:
12-16 Alternating V-Up

Suggestions Men: 95-115# Women: 65-75#

Goal: Runs: 1:30-2:10

Weight: Challenging but Unbroken Sets

Coaches Notes

OK so when the clock starts, you’ll head out for a 400 meter run. When you get back, rest until 3:00. At 3:00, you’ll perform 5-7 squat cleans, 10-15 toes to bar, and another 5-7 squat cleans. Then, you’ll rest until 5:00. That’s one round. At 5:00, start the next round. Continue following this pattern until 4 rounds are completed (or 20:00 on a running clock).

The idea for the 400 meter runs is to go HARD and earn yourself some rest before continuing with the remainder of the work. You should be getting at least 50 seconds of rest each time. If not, we strongly recommend reducing the distance to something you CAN finish in 2:10 while pushing yourself to run hard.

Choose a weight for the squat cleans that will allow you to do the sets of 5-7 unbroken and choose a number of toes to bar that will allow you to get at least 30 seconds rest in the two minute window. (If you’re getting less than 30 seconds, reduce number of toes to bar, customize the movement, and/or reduce weight of the cleans!)

-10 Barbell Power Snatch/ Ground to Overhead
-10 Barbell Front Squat

-9 Barbell Power Snatch
-9 Barbell Front Squat

…Continue reducing by 1 rep each round until…

-1 Barbell Power Snatch 1 Barbell Front Squat

Rest Rest 3 Minutes, THEN

-1 Barbell Power Snatch
-1 Barbell Front Squat

-2 Barbell Power Snatch
-2 Barbell Front Squat

…Continue adding by 1 rep each round until…

-10 Barbell Power Snatch
-10 Barbell Front Squat

* If you’re not comfortable with the power snatch, just do ground to overhead in any fashion you like. Example: Power Clean into a push press or push jerk.

Suggestions Men: 75#  Women: 55#

Goal: Part 1: 8-12 Minutes Part 2: 9-13 Minutes

Coaches Notes

Be careful or you may get swallowed up by The Kraken with this one. It is as bad as it looks, so pace yourself.

For starters, the weight you choose should be LIGHT to you. You shouldn’t be intimidated by the weight, as the number of reps alone should be the concern.

For the snatches, you should feel confident that you COULD do the sets of 10, 9, and 8 unbroken, but it may be a good idea to break those up once – just long enough to shake it out and take a breath or two. For the squats, you should be doing those unbroken from the get-go. Choose your weight accordingly.

When you’ve worked your way down from 10 to 1, you’ll then rest 3 minutes focusing on deep breaths to recover the best you can and then work your way back up the ladder, doing ANOTHER set of 1 before continuing on to 2, etc. GOOD LUCK!!!

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)

-1 Push Up + Pull Across
-4 Box Jump Over
-2 Push Up + Pull Across
-4 Box Jump Over

-3 Push Up + Pull Across
-4 Box Jump Over

Keep adding 1 Push Up + Pull Across each time until 12 minutes is up!

Suggestions
Men: 40-50# DB | 20-24″ Box Women: 25-35# DB | 16-20″ Box

Goal: Round of 17+

Coaches Notes

For this one, you’ll want to find an easy way to keep track of your rounds/the number of reps you’re on – there is potential for this to get quite confusing. A whiteboard to easily mark off what you’ve done will be really helpful!

To start you’ll want to keep your push up + pull across unbroken. As you get further, you’ll want to strategically break things up in a way that keeps you moving smoothly. Generally speaking, when doing any variation of high volume push ups and fatigue starts to set in, it’s best to do small sets with short rest. Make sure that during the pull across portion you are physically picking up your dumbbell versus dragging it across.

The box jump over stays at the same number of reps each round. This will go pretty quickly, but it could be used as a “rest” from the push ups. Today would be a good day to challenge yourself with a higher height on the box. For example, if you typically jump to a 20″ box, you might try going to 24″; if you typically jump to a 16″ box, try jumping to 20″. The volume/reps are pretty low, making it a good time to try something more challenging for you!

-100 Meter Walking Plate Overhead Lunge Then…

10 Rounds

-8 Barbell Power Clean
-6 Barbell Push Jerk
-4 Bar Facing Burpee

Then (After 10 Rounds)…

-100 Meter Walking Plate Overhead Lunge

If you can’t do walking lunges for space or weather reason, perform: 80 Alternating Plate Overhead Lunge

Suggestions
Men: 45# Plate | 75-95# Women: 25# Plate | 55-65# Goal: 20-30 Minutes

Coaches Notes

You’ll be wading into and out of “the jungle” of Cutthroat Isle with some overhead lunges! You’ll want to take a break at the halfway point, at least, if not every 25 meters or so. Try to keep the break just short enough to shake out your arms before getting back to work. In case you’re wondering, 100 meters is pretty equal to 80 lunges for most people.

Now, for “the jungle” part… it’ll be quite the trek! Choose a weight that you’re pretty confident you could go straight from the 8 power cleans into the 6 jerks with for the first 5-6 rounds. From then on, you might want to break after the 7th clean, take a few deep breaths, then tackle the 8th clean and all 6 jerks. You really shouldn’t need to break it up much more than that – so choose weight wisely!!

It’s not many reps of burpees at a time, but these will still get to be pretty taxing. Take your time with them. Settle into a nice rhythm, then take a few deep breaths before getting back to the bar.