On a 16 Min Clock 4 Rounds

-2 DB Push Up + Pull Across
-4 Alternating Dumbbell Power Snatch

Rest 1 Minute

4 Rounds

-4 DB Push Up + Pull Across
-8 Alternating Dumbbell Power Snatch

Rest 1 Minute

4 Rounds

-6 DB Push Up + Pull Across
-12 Alternating Dumbbell Power Snatch

Rest 1 Minute AMRAP to 16 Min

8 DB Push Up + Pull Across
16 Alternating Dumbbell Power Snatch

Suggestions

Men: 40# DB Women: 25# DB
Goal: Complete at least 2 Rounds at 8+16!

Coaches Notes

This one will start off super manageable, but trust us when we say – it’s going to get “real” real quick! If your’e not that familiar with the Power Snatch, then just do ground to overhead in any fashion you want. Example; power clean from the ground, then push press overhead. These are

alternating with one arm, so you will only need one DB for both movements.

To begin, you’ll start a clock working up to 16 minutes. Once your clock is going, you’ll start with the first 4 round couplet of 2/4. Once you’re finished with all 4 rounds, take a look at the clock and rest 1 minute. You’ll then do another 4 round couplet increasing reps to 4/8, followed by another 1 minute of rest. Then, again, another 4 round couplet increasing reps to 6/12, followed by 1 minute of rest. After your final minute of rest you’ll increase reps to 8/16 and continue working with this rep scheme until the clock hits 16 minutes.

The first four rounds of 2/4 reps will be fairly easy, and with each round after it will become progressively harder. For many of us, this workout is going to be all about managing the push up + pull across. We recommend breaking these into small, manageable sets for YOU from the start. Be mindful of how long you’re resting, as we want to do our best to stay moving consistently. If you find yourself slowing down significantly, we HIGHLY suggest customizing the push up + pull across to either knee push up + pull across or elevated push up + taps. Consider that as the push ups start to feel hard, this will have an effect on your snatches. Choose a weight where you can stay moving and don’t hesitate to customize weight as needed to meet the goal for this workout!

4 Rounds

-300 Meter Row
-16 Barbell Hang Squat Clean
-12 Barbell Push Press
-300 Meter Row

Rest 2 Minutes Between Rounds **This version could also be done with:

Sandbag Hang Squat Clean Sandbag Push Press

Suggestions

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

Goal: 3:00-4:30

Coaches Notes

We are looking at “sprint” like efforts for each one of these rounds, and the goal will be to push hard knowing you’ll get a full 2 minutes of rest between each. “Send it” on the 300 Meter Row.

The squat cleans should be done in 1-2 sets. Choose a weight that you can cycle fast and efficiently with. If you decide to break them into two sets, try 10/6 or 12/4. The reason you might consider doing a bigger set and then a smaller set is so you can go right into your push press without putting the weight down. These will hurt, so do your best to hang on and push that intensity!

Once you finish your final rep of squat cleans, see if you can go right into the push press without putting the weight down. This is where it might be helpful to break the squat cleans into 2 sets, leaving just enough gas in the tank to do all 12 push press unbroken. However, if you need to break the push press into 2 sets, that would be totally fine – just keep an eye on the clock to make sure you’re not resting too much.

-100 Double Unders / OR 200 Single Unders
-50 Dumbbell Shoulder Rack Step Up
-30 Barbell Shoulder Press

Rest 3 Minutes

-30 Barbell Shoulder Press
-50 Dumbbell Shoulder Rack Step Up
-100 Double Unders / OR 200 Single Unders

**Could also do:

Barbell Front Rack Step Up

Suggestions

Men: 35-40# DBs / 95-115# Press Women: 20-25# DBs / 55-65# Press

Goal: 15-19 Minutes

Coaches Notes

Break up the first set of 100 double unders in 5 sets or fewer. Keep the shoulders back with the arms relaxed. Make sure to rotate the rope using your wrists. If you’re still working on them at 2:00, you can stop there and move on.

The dumbbell step ups, keep your sets unbroken for sets of 10-15 reps at a time. Aim to be done in 3:00 or less.

Complete larger sets on the shoulder press and shoot for 15-20 reps a minute.

-75 Burpee Toes to Bar

**Non-Toes to Bar Option:

3 Rounds

-25 Dumbbell Facing Burpee
-30 Weighted Sit Up

Suggestions

No weight needed today!

Weighted Sit Up Option- Men: 20-35#  Women: 15-25#

Goal: 9-14 Minutes

Coaches Notes

One movement: how hard could it be? This is the workout to experiment SENDING IT.

Complete one burpee under your pull up bar, then hang from the bar and do one toes to bar. Then go back down and repeat this for 75 total reps as fast as possible.

Aim to get 5-8+ reps per minute.

-200 Meter Run
-16 Kettlebell Overhead Swing
-200 Meter Run

Rest 1 Minute

-200 Meter Run
-24 Kettlebell Overhead Swing
-200 Meter Run

Rest 1 Minute

-200 Meter Run
-32 Kettlebell Overhead Swing
-200 Meter Run

Rest 1 Minute

-200 Meter Run
-40 Kettlebell Overhead Swing
-200 Meter Run

Suggestions

Men: 40-55# KB/DB Women: 25-35# KB/DB

Goal: 15-20 Minutes

Coaches Notes

Simple and fun one today that is going to get increasingly harder as the workout progresses. Notice this is broken into several parts with a 1 minute rest between each section. This means we want you pushing each part at a hard pace, but not so hard that you hit a wall too early. Start smooth, push yourself – but make sure it’s sustainable. If you have anything left in the tank towards the end, feel free to send it – giving it all you have!

Each run should take roughly :45-1:15. If it’s going to take longer than 1:15, we would highly recommend customizing your distance or running for a period of time. Now if you can’t run for weather purposes or you just don’t feel like running, you can also do unweighted step ups, mountain climbers,

or jumping jacks for roughly 50-60 seconds. Whatever you customize to, think steady continuous movement for a certain period of time.

The swings should be done in 2-3 sets. These will start out feeling easy but as the workouts goes, they will get increasingly harder. Break intentionally and as needed to manage fatigue. If you have the ability, a great challenge for the swings would be going unbroken. Coupled with the running these will get challenging – do your best to relax your breathing by focusing on big, deep breaths throughout!

Every 6 Minutes for 18 Minutes

(3 Rounds Total)

-20 Alt Barbell Front Rack Lunge
-20 Barbell Power Clean & Jerk (Ground to Overhead any way you want)
-20 Alt Barbell Front Rack Lunge

Suggestions

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

Goal: 2:30-3:30

Coaches Notes

Alright, the goal for this one is to push each round as hard as you can! We are looking to get at least 2:30-3:30 of rest before starting in on our next round, which means we should almost be resting as long as we are working – giving ourselves plenty of time to recover and push hard.

For the lunge, choose a weight where you can get all 20 reps in one set. Once the weight is on your shoulders, focus on a solid front rack position by keeping your elbows high. We want to avoid letting our elbows fall towards the floor because often where the elbows go, the chest will follow. When holding the barbell in your front rack, don’t be afraid to relax your grip and let the bar roll towards the back of your finger tips. This will allow you to pull your elbows through, creating a strong front rack.

The clean and jerk will likely be the movement that challenges you the most – especially if you’re willing to go for it. Try getting these done in 2-4 sets. If you’re breaking them into multiple sets, think about a quick break and then back to work. Remember: we want to see fast rounds. Keep your back flat when pulling from the ground, and once you receive weight in your power position (quarter squat), go directly overhead into your push jerk. This will

help tremendously with your speed and eliminate unneeded time under tension.

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!