Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
+
Junkyard Dog

**2. Strength Prep**
Burgener Warm-Up + Skill Transfer
– into –
3 sets (add weight to each set)
1 Power Snatch + 1 Overhead Squat + 1 Snatch

Strength 1: Snatch 1×1

Snatch:
– Build to a heavy single in 15 mins
* rest 60 seconds between sets *

Strength 2: Clean & Jerk 1×1

Clean & Jerk for load:
– Build to a heavy single in 15 minutes
* rest 60 seconds between sets *

**1. Movement Prep/Activation and Increasing Heart Rate**
3 rounds
1:00 Assault Bike
5 Hanging Knee Raises
5 Dynamic Squat Stretches + Inch Worm
+
– into –
3:00 Warm-Up on Thruster
Start light (bar) and progress up a little bit while going into the workout prep.

**2. Workout Prep**
2 sets
20sec. Assault Bike
2 Hanging Knee Raises + 2 Toes to Bar
2 Dumbbell Thrusters (practice the squat clean)
4 Front Lack Walking Lunge Steps (2 each leg)

Workout:  The Edge of Skill

* Target time: 14-16 minutes
* Time cap: 18 minutes

4 rounds for time
20/16 Calorie Assault Bike
15 Toes To Bar
10 Dumbbell Thrusters (50s/35s)
40’ Front Rack Walking Lunge (50s/35s)

* Echo Bike Calories: 16/13
* Bike Erg Calories: 25/20

* Scaling option 1 (Masters 45+)
4 rounds for time
16/13 Calorie Assault Bike
10 Toes To Bar
10 Dumbbell Thrusters (35s/25s)
40’ Front Rack Walking Lunge (35s/25s)

* Scaling Option 2 (Beginner)
4 rounds for time
200/150m Row
15 Sit Ups
10 Dumbbell Thrusters (light)
14 Alternating Box Step Ups

* Limited Equipment Option
4 rounds for time
300m Run
15 V-Ups
10 Burpees
80′ Walking Lunge

* Large Class Option
Teams of 2
120/90 Calorie Assault Bike
100 Toes to Bar
80 Dumbbell Thrusters (50s/35s)
200’ Single Arm Overhead Walking Lunge (50/35s)
– Complete the lunge at the same time, not synchro –

**1. Movement Prep/Activation and Increasing Heart Rate**
“Rowling”

**2. Workout Prep**
3 sets
1 Tempo Strict Pull Up (3-seconds up + 2-second hold + 3-second negative) use band or ring rows for athletes that need a scale.
2 Push-Ups + 2-second pause at the top
3 Air Squats + 2-second pause at the bottom

Workout:  The Edge of Skill

* Target time per set: 35-45 seconds
* Time cap per set: 50 seconds

Every min (12 mins)
4 Strict Pull-Ups
8 Push-Ups
12 Air Squats

* Scaling option 1 (Masters 45+)
Every min (12 mins)
4 Pull-Ups
8 Push-Ups
12 Air Squats

* Scaling Option 2 (Beginner)
Every min (12 mins)
4 Ring Rows
6 Bar Push Ups
8 Air Squats (to med ball)

* Limited Equipment Option
– no change –

* Large Class Option
Teams of 2
12 rounds (each)
4 Strict Pull-Ups
8 Push-Ups
12 Air Squats
– You Go, I Go –

**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
– into –
Every min (5:00)
8 Wall Ball Thrusters (light)
8 Sit Ups (focus on knee extension)

**2. Workout Prep**
3 sets
50m Run (workout pace)
3 Parallel GHD’s + 2 Full GHD’s
Set 1: 3 Pike Push-Ups
Set 2: 3 Kipping Handstand Push-Ups
Set 3: 3 Strict Handstand Push-Ups

Workout:  Triple Trouble

* Target number of Rounds: 4-6 rounds
* Minimum number Rounds before scaling: 3.5 rounds

15:00 Amrap
300m Run
20 GHD Sit-ups (OR 30 V Ups)
10 Strict Handstand Push-Ups

*Run counted at 3 reps: 100m = 1 rep
*33 reps per round

* Scaling option 1 (Masters 45+)
15min Amrap
300m Run
15 GHD Sit-ups
7 Handstand Push-Ups

* Scaling Option 2 (Beginner)
15 min Amrap
400m Row
20 Sit-ups
10 Dumbbell Strict Press (light)

* Limited Equipment Option
15 min Amrap
300m Run
20 Sit-ups
10 Strict Handstand Push-Ups

* Large Class Option
Teams of 2
18 min Amrap
300m Run (together)
20 GHD Sit-ups (each)
– Partner holds plank (elbows) –
20 Strict Handstand Push-Ups

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s warm-up

-into-

Burgener Warmup
+
Skill Transfer Warmup

-into-

5 min
Build weight on Clean and Jerk

**2. Workout Prep**
– At Weight
1 set
2 Clean and Jerks
2 Bar Facing Burpees

Workout:  Grettel

* Target time: 4-6 minutes
* Time cap: 8 minutes

10 rounds
3 Clean and Jerks (135/95)
3 Bar Facing Burpees

* Scaling option 1 (Masters 45+)
10 rounds
3 Clean and Jerks (115/75)
3 Bar Facing Burpees

* Scaling Option 2 (Beginner)
10 rounds
6 Alternating Dumbbell Clean and Jerks (light)
3 Up Downs

* Limited Equipment Option
10 rounds
10 Alternating Jumping Split Lunges
5 Burpees

* Large Class Option
Teams of 2
10 rounds (each)
3 Clean and Jerks (135/95)
3 Bar Facing Burpees
– You Go, I Go! –

**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
+
Junkyard Dog

**2. Strength Prep**
Burgener Warm-Up + Skill Transfer
– into –
3 sets (add weight to each set)
1 Power Snatch + 1 Overhead Squat + 1 Snatch

* After the snatch is complete the body will be warm so just take the weight back down and have athletes perform some clean-up reps to get familiar with the movement before adding weight….. Do the same for Back Squats

Strength 1:  Snatch 3×1

Snatch:
3×1 @80-85%
* Rest 60-90 secs between sets

Strength 2: Clean & Jerk 2×1

Clean & Jerk:
– 2×1 @80-85%
* Rest 60-90 secs between sets

**1. Movement Prep/Activation and Increasing Heart Rate**
2:00-3:00
Crossover Symmetry
or
Banded 7’s
-into-
8 min AMRAP
5 scap pullups
5 box step ups (each side)
3 Sky reacher squats (each side)
5 Thrusters (empty bar – build across)

**2. Workout Prep**
3 sets (Build in weight)
3 Chest to Bar
2 Box Jump Overs
1 Muscle Clean
1 Squat Clean
1 Thruster

Workout:  Jeff Gordon

* Target time:4-6 minutes
* Time cap: 8 minutes

For Time:
30 Chest to Bar
20 Box Jump Overs (24/20)
10 Thrusters (155/105)
20 Box Jump Overs
30 Chest to Bar

* Scaling option 1 (Masters 45+)
For Time:
30 Pull Ups
20 Box Jump Overs (20/16)
10 Thrusters (135/95)
20 Box Jump Overs
30 Pull Ups

* Scaling Option 2 (Beginner)
For Time:
30 Jumping Pull Ups
20 Box Step Ups (16)
10 Dumbbell Thrusters
20 Box Step Ups (16)
30 Jumping Pull Ups

* Limited Equipment Option
For Time:
30 Chest to Bar
30 Jumping Split Lunges
20 Burpee to Bar
30 Jump Split Lunges
30 Chest to Bar

* Large Class Option
Teams of 2
60 Chest to Bar
40 Box Jump Overs (24/20)
20 Thrusters (155/105)
40 Box Jump Overs
60 Chest to Bar

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
5 dynamic squat stretch
5 sit-ups (focus on leg extension when sitting up)
5 Deadlifts (empty bar – build across)

**2. Workout Prep**
1 round (with partner)
5 Deadlifts each (add first weight)
5 GHD’s each (partner holds plank)

Workout:  Harry Grant

Teams of 2
80 Deadlifts (135/95)
80 GHD’s
– Partner Holds Plank (elbows)
——
40 Deadlifts (225/155)
40 GHD’s
– Partner Holds Plank (elbows)
——-
20 Deadlifts (315/225)
20 GHDs
– Partner Holds Plank (elbows)

* Scaling option 1 (Masters 45+)
Teams of 2
80 Deadlifts (115/75)
80 GHD’s
– Partner Holds Plank (elbows)
——
40 Deadlifts (185/125)
40 GHD’s
– Partner Holds Plank (elbows)
——-
20 Deadlifts (275/185)
20 GHDs
– Partner Holds Plank (elbows)

* Individual Option
Teams of 2
40 Deadlifts (135/95)
30 GHD’s
20 Deadlifts (225/155)
20 GHD’s
10 Deadlifts (315/225)
10 GHDs

* Limited Equipment Option
Teams of 2
80 Synchro Walking Lunge
80 Sit Ups
– Partner Holds Plank (elbows)
——
60 Synchro Walking Lunge
60 Sit Ups
– Partner Holds Plank (elbows)
——-
40 Synchro Walking Lunge
40 Sit Ups
– Partner Holds Plank (elbows)

* Large Class Option
– No Change to Workout –

**1. Movement Prep/Activation and Increasing Heart Rate**
3 Rounds
1 round of rowling (Max 5 penalty burpees)
3 Inch Worms + Seal pose
30 single unders
5 Power Snatch (empty bar – build across)

**2. Workout Prep**
1 set
20 sec. Row
4 Burpee Over Rower

Workout:  Dale Earnhardt

* Target time each set: 4:30-6 minutes
* Time cap: 7 minutes

2 Sets (1 Set every 10 Minutes)
40/32 Calorie Row
30 Lateral Burpee Over Rower

* Scaling option 1 (Masters 45+)
2 Sets (1 Set every 10 Minutes)
30/24 Calorie Row
20 Lateral Burpee Over Rower

* Scaling Option 2 (Beginner)
2 Sets (1 Set every 10 Minutes)
25/20 Calorie Row
20 Up Downs

* Limited Equipment Option
2 Sets (1 Set every 10 Minutes)
500m Run
30 Burpees

* Large Class Option
Teams of 2
150/120 Calorie Row
120 Lateral Burpee Over Rower