Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s with Hip Halo Warmup (Between sets)
– Let’s get two birds with one stone here –
-into-
7 min AMRAP
5 Wallballs (focus on arm cycling)
5 V-Ups
5 Tempo Push Ups (slow and controlled
5 Muscle Snatch (Empty Bar or PVC pipe)
5 Snatch Push Press (Empty Bar or PVC pipe)

**2. Strength:  3 Position Power Snatch (Ground, Below the Knee, Above the Knee)

1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets

*Build to a Heavy Unbroken Complex across 5 working sets – 57.5% to 87.5%

**3. Workout Prep**
2 sets
5 Wall Balls
3 GHD’s (Parallel) + 2 Full GHD’s
5 Push-Ups
4 Alternating Dumbbell Step Ups
– rest and add weight –

Workout:  Winnie the Pooh

* Target time: 11-13 minutes
* Time cap: 16 minutes

100 Wallballs (20/14)
50 GHD’s or 50 V-Ups
40 Push-ups
30 Alternating Double Dumbbell Step Ups (50s/35s)(24/20)

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (Build intensity)
-into-
6 min AMRAP
50m jog
8 sit ups (focus on leg extension)
30-sec single unders

**2. Workout Prep**
2 sets
50m Run (workout pace)
5 GHD’s
10 Double Unders
– rest 30 seconds between sets –

Workout:  The Chum Bucket

5 sets
300m Run
20 GHD’s
60 Double Unders
-rest 3:00 between rounds-

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
Every minute (7:00 minutes)
5 Wall Ball front squats
5 Wall Ball Push Press
5 Ring Rows
5 Low Box Jumps + Step Down

**2. Strength:  Clean & Jerk

Clean and Jerk:
Perform 10 singles within 70-80% of 1RM Clean and Jerk

* Rest 60-90 seconds between sets *

**3. Workout Prep**
– With Partner –
1 set each
5 Wall Balls
5 Pull ups
5 Box Jumps

Workout:  Goofy Goober

Target time:  16-18 min

Teams of 2
4 Rounds (each/1:1)
15 Wall Balls (20/14)
12 Pull-ups
9 Box Jumps (24/20)
15 Wall Balls (20/14)

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
-into-
7 min AMRAP
30 sec easy bike
5 Jumping Squats
10 Floor Plate Press
10 Walking Lunge steps + Trunk Twist

**2. Workout Prep**
2 rounds
15 sec. Bike (workout pace)
10ft Dumbbell Walking Lunge
5 Push Ups

Workout:  The Krusty Krab

* Target number of Rounds: 4.5 – 6 rounds
* Minimum number rounds before scaling: 3

18:00 Amrap
20/15 Calorie Assault Bike or Echo Bike
50ft Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
20 Push-ups

Warm Up:

Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
10-sec handstand hold
10 Banded Good Mornings
5 Double Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Push Press

**2. Strength Prep**
10-12 minutes to work up to a heavy complex of 5 deadlifts + 3 Hang Power Cleans + 1 Push Jerk. Grip fatigue will be the major limiting factor on this complex as athletes are not allowed to drop the bar until push jerk is completed. Use clean grip on the deadlifts and remember to pause at the top of the last rep, then descend into the hang power position.

Strength:  Clean Deadlift + Hang Power Clean + Push Jerk

5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk x 5 working sets

* Work up to a Heavy, Unbroken set

**3. Workout Prep**
2 sets
3 Handstand Push-Ups
3 Deadlifts (add weight after set 1)

Workout:  Diane

* Target time: 3-4:40
* Time cap: 7 minutes

21-15-9
Deadlifts (225/155)
Handstand Pushups

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
-into-
7 min AMRAP
30 sec. Easy row
3 Inch Worm into a deep squat
5 box step-ups (each side)
3 Snatch Push Press + 3 Overhead Squats (empty bar – build on touch and go reps)

**2. Strength Prep**
10-12 minutes to work up to a heavy set of 2 Snatch Push Press (from the back rack) + plus 1 overhead squat. Athletes are allowed to take the bar from the rack and should make sure to move far enough back from the rig so that the bar won’t hit the rig if the bar is dropped forward.

Strength: Snatch Push Press + Overhead Squat

2 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy in 10-12 minutes

**3. Workout Prep**
1 set
2 Burpee Box Jump Overs
5/4 Calorie Row
3 Power Snatch (Touch and Go)

Workout:  SpongeBob Squarepants

* Target time: 10-12 minutes
* Time cap: 15 minutes

For time:
20 Burpee Box Jump Overs (24″/20″)
25/20 Calorie Row
30 Power Snatch (95/65)
25/20 Calorie Row
20 Burpee Box Jump Overs (24″/20″)

Fittest of the Coast

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Hinshaw Warm-Up

**2. Workout Prep**
3 Building Sets
100m Run
– 30-sec rest –
– Have athletes build into 80% of workout pace during the 3 sets –

Workout:  Sovel and Pail

Target time each set:  35-45 seconds

Time cap each set:  60 seconds

10 rounds (Every 4:00)
200m Run (Sprint)

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
5 Wall Balls (focus on breathing and arm cycling)
30-sec bike (easy pace)
8 Light Alternating Dumbbell Snatch (Practice Transition)

**2. Workout Prep**
2 sets
5 Wall Balls
15 Sec. Bike (at workout pace)
4 Alternating Dumbbell Snatch
– rest 30 seconds between sets –
– Focus on transitions –

Workout:  Mailbox

* Target time: 2:45 – 3:30 minutes
* Time cap: 4 minutes

4 sets
30 Wall Balls (20/14)
20/15 Calorie Assault Bike (same for Echo Bike)
10 Alternating Dumbbell Snatch (70/50)
– Rest 3:00 between sets –

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
-into-
7 min AMRAP
30-sec single unders
3 Snatch Deadlifts
3 Snatch High Pulls
3 Muscle Snatch
3 Power Snatch

**2. Strength Prep**
5 sets working every 2 minutes to work up to a heavy set of 3 Snatch Deadlifts, followed by 2 Power Snatch. For this complex, we want the Snatch Deadlifts performed unbroken, and then athletes will drop the bar and perform 2 Power Snatch (singles).

**3. Workout Prep**
1 set
10 Double Unders
5 Slow and controlled Push-Ups

Workout:  Steve

* Target time: 13-15 minutes

100-80-60-40-20
Double Unders
50-40-30-20-10
Push-Ups