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!

5 Rounds

Min 1:

-10 Barbell Bench Press

Min 2:

-16 Alternating Dumbbell Shoulder Rack Step Up

Min 3:

-40 Double Unders / 80 Singles

Min 4: REST

Suggestions

Men: 115-135# / 40# DBs / 20-24″ Box Women: 65-75# / 25# DBs / 16-20″ Box

Goal: Play around with weight and reps to challenge yourself but move well throughout.

Coaches Notes

For the bench press, use a weight you can complete 6-7 reps unbroken even when fatigued in the later rounds. After a quick rack to shake the arms out, you should be able to knock out the remaining reps.

During the step ups, hold the weights on your shoulders and power through with your legs. With each rep stand all the way up and control your weight back down.

Stay smooth on the double unders. Keep your body rigid, and rotate the rope from your wrists. Aim to get these done in 2 sets or less.

12 Min AMRAP

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

-100 Meter Run
-12 Barbell Deadlift
-100 Meter Run
-8 Toes to Bar

**Can Swap Toes to Bar for:

12 Alternating V-Up -OR- 10 Weighted Sit Up

Suggestions

Men: 135-185# Women: 95-135#

Goal: 6-9 Rounds

Coaches Notes

Go fast on the runs to be done in less than 1 minute. Customize your distances accordingly.

Use a weight you can complete all the deadlifts unbroken. Keep your back flat and core on tension throughout.

Go for unbroken toes to bar. Efficient kip swings will help you string together your pull ups and toes to bar. Open hips on the way back, and quickly close your hips to move your body/toes upwards.

18 Min AMRAP

(As Many Rounds and Reps As Possible in 18 Minutes)

-6 Burpee
-8 Kipping Pull Up
-12 Air Squat

*Strict Pull Up Option: 4-6 Reps per Round

Suggestions

No weight needed today!

Extra Challenge Throw on a vest!

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 12-18 Rounds

Coaches Notes

In this workout we have small rep schemes for the movements which means we should be finding a really steady pace from one movement to the next and work to stay continuously moving. In order to meet the goal time for this you will want to get each round done within 1-1:30.

Do your best to make quick work of the burpees and if needed step in and out of the burpee to control your heart rate. The pull up should be done within 1-2 sets and take no longer than :30-:40 seconds to complete. Keep in mind the pull up volume is going to accumulate. If you start to fatigue or take longer than necessary to complete the intended amount of reps we would recommend that you customize to a variation that you can stay moving with. For the air squat hold yourself to a high standard by squatting to a depth that is appropriate and safe for you. Be sure to stand all the way out of the squat to reach full hip extension.

To avoid losing track of which round you are on try to find a way to easily track. Tally marks on a whiteboard or counting chips work really well. AMRAPs can feel long. Do your best to focus on one round at a time!

3 Rounds

20 Barbell Power Clean & Jerk Rest

1 Minute, then…

-400 Meter Run/ OR 500 Meter Row

That’s the end of the Round.

Rest 2 Minutes Between Rounds.

Suggestions

Men: 95# Women: 65#
Goal: Clean and Jerks – 1:30-2:30 Run: 1:30-2:30

Coaches Notes

Use a weight you can do at least 5-7 reps in 45 seconds or less. Use your hips to powerfully jump the bar to your shoulders and another strong jump to finish with the bar overhead.

Keep moderate paces on the run. Speed up the last 100 meters since you have a longer break coming up between rounds.

4 Rounds

-400 Meter Run
-12 Barbell Bench Press
-OR-20 Push Up + Pull Across
-20 Barbell Back Rack Lunge

Suggestions

Men: 115-155# (Bench) | 95-115# (Lunge) | 40-50# DB

Women: 65-95# (Bench) | 65-75# (Lunge) | 25-35# DB

Goal: 13-20 Minutes

Coaches Notes

Each 400 meter run should take roughly 1:45-2:30. Focus on running at a hard but consistent pace for you. For the bench press choose a weight that you can get all 12 reps done within 1-2 sets. This should take no longer than 1-1:30 to complete. The lunges should be done in 1-2 sets and ideally take no longer than :40-1:00 to complete. In order to reach the goal time for this workout aim to get each round done in 3:30-5:00.

Although the bench press is an upper body pressing movement – we want to keep our entire body engaged. Keep your heels pressed firmly into the floor, squeeze your butt and keep your midline braced while pressing. For the lunge, continue to keep your midline braced with your shoulders back – think of leading out of the lunge with your shoulders.

7 Rounds

-7 Barbell Power Clean
-7 Kipping Pull Up
-7 Barbell Push Jerk
-7 Toes to Bar

*Strict Pull Up Option: 3-5 reps

*Toes to Bar Option: 10 Alternating V-Ups

Suggestions

Men: 95# Barbell Women: 65# Barbell

Goal: 10-15 Minutes

Coaches Notes

Choose a weight you can complete unbroken for the power cleans and push jerks. Use a strong hip drive for the power cleans, and hard jump for the jerks.

Efficient kip swings will help you string together your pull ups and toes to bar. Open hips on the way back, and quickly close your hips to move your body/toes upwards.

Aim to complete a round every 1:20-2:00.