Warm Up:

Movement Prep/Activation and Increasing Heart Rate
3 sets
30 second Row (Legs only)
30 Sec Row (Arms only)
5 down dog/seal pose transition
5 World’s Greatest Stretch (each side)

Workout Prep
1 set
20 Second Row (workout pace)
4 Burpee Over Rower

Workout:  Ray Lewis

* Target time each set: Sub 60 seconds
* Time cap each set: 90 Seconds

10 Sets (1 set every 2 minutes)
Odd set: 300/250m Row
Even Sets: 15 Burpee Over Rower

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
Banded 7’s
-into-
6 min AMRAP
30-sec assault bike
5 scap pull-ups
5 kip swings
5 push-ups
10-sec handstand hold

Workout Prep
1 set
5/4 Calorie Bike
3 Handstand Push-Ups
5 Pull-Ups
5/4 Calorie Bike

Workout:  John Elway

* Target time: 8-10 minutes
* Time cap: 15 minutes

20/15 Calorie Assault Bike or Echo Bike
– Into –
21-15-9
Handstand Push-ups
Pull-Ups
– into –
20/15 Calorie Assault Bike or Echo Bike

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
30-sec bike erg
30-sec ski erg
10-sec sandbag hold
5 Clean and Jerks (empty bar – build to working weight)

Workout Prep
– Have athletes partner up and practice transition/rotation on and off machines and holding while warming up to clean and jerk weight –

Workout:  Gridiron Gang

Partner
3000/2400m Bike Erg (OR 1500/1200m Run)
*Partner Holds Handstand
-into-
50 Clean and Jerks (155/105) (split as needed)
-into-
1500/1200m Ski Erg or Row
*Partner Front Holds Sandbag Bear Hug (150/100) or Barbell Front Rack Hold (155/105)

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
30sec easy bike
10 Ring Rows (supinated)
10 Kip Swings
10 Sit Ups (Focus on leg extension)

Workout Prep
5-4-3
GHD’s
Chest to Bar Pull Ups

Workout:  The Waterboy

* Target time: 8-10 minutes
* Time cap: 12 minutes

21-18-15-12-9-6-3
GHD’s OR Alternating V-Ups (42-36-30-24-18-12-6)
Chest to Bar Pull-Ups

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
3 min Machine
-into-
4 World’s Greatest Stretch (each side)
-into-
3 sets (PVC or Empty Bar)
3 Muscle Snatch
3 Overhead Squats
3 Muscle Cleans
3 Front Fronts
3 Push Press

Strength:

Snatch 1×1 – Every 90 seconds for 5 sets

Rest 3 min, then

Clean & Jerk 1×1 – Every 90 seconds for 5 sets

Workout Prep
2 sets
10 Double Unders
3 Deadlifts
2 Strict Handstand Push Ups
1 Bar Muscle Up

Workout:   Air Bud: Golden Receiver

Part A
8:00 Amrap
50 Double Unders
10 Deadlifts (185/135)
5 Strict Handstand Push-Ups

-rest 1:00 min after part A-

Part B
2:00 min Max Reps
Bar Muscle Ups

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
Banded 7’s
-into-
6 min AMRAP
30-sec easy row
8 Alternating Hang dumbbell cleans (lightweight – focus on transition)
8 Single Dumbbell Push Press (each)

Strength:  Push Jerk 5×3

3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk)

– Rest 60-90 seconds between sets –

Workout Prep
1 set
5/4 Calorie Row
4 Alternating Hang Dumbbell Clean and Jerks
5 Push Ups

Workout:  Little Giants

* Target time: 12-14 minutes
* Time cap: 18 minutes

For Time:
40/30 Calorie Row
40 Alternating Hang Dumbbell Clean and Jerk (50/35)
80 Push-Ups
40 Alternating Hang Dumbbell Clean and Jerk (50/35)
40/30 Calorie Row

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
3:00 Assault Bike or Echo Bike ( Alternate 30secs Moderate/fast into 30secs slow)
-into-
3 Sets
10 PVC Pass Throughs
5 Snatch Grip Shoulder Press (PVC)
5 Overhead Squats (PVC) with Hip Cycle or Banded
5 Kipping Knee Raises

Strength:  Overhead Squat 5×3

3 Overhead Squats x 5 Sets @60-70% (1RM Snatch)

– Rest 60-90 seconds between sets –

Workout Prep
1 set
5 Toes to Bar
15 second Bike (workout pace)
5 Wall Balls
15 second Bike (workout pace)

Workout:  Remember the Titans

* Target time: 6-8 minutes
* Time cap: 10 minutes

For time:
75 Toes to bar
*Every 2 Minute on the Minute
15/12 Calorie Assault Bike. (including 0:00)

-rest until 12:00-

75 Wall Ball (30/20)
*Every 2 Minute on the Minute
15/12 Calorie Assault Bike (including 0:00)

Warm Up:

Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
-into-
7 min AMRAP
30-sec single/double unders
4 Box Step Ups (each side)
4-inch worms (reach through legs at top)
4 Double Dumbbell Clean and Push Press (lightweight)

**2. Workout Prep**
2 sets
5 Dumbbell Push Press
2 Box Jump Overs
5 Dumbbell Cleans
2 Box Jump Overs

Workout:  Randy Moss

* Target Round each set: Round of 12 reps +
* Minimum Round before scaling: Round of 9 reps

AMRAP 8 Minutes
3-6-9-12. . .
Double Dumbbell Push Press (2×50/2×35)
*10 Box Jump Overs (24/20) after each set Push Press

-Rest 5:00-

AMRAP 8 Minutes
3-6-9-12. . .
Box Jump Overs (24″/20″)
*10 Double Dumbbell Power Clean (2×50/2×35) after each set of Box Jump Overs

**1. Movement Prep/Activation and Increasing Heart Rate**

3 min Machine
-into-
4 World’s Greatest Stretch (each side)
-into-
3 sets (PVC or Empty Bar)
3 Muscle Snatch
3 Overhead Squats
3 Muscle Cleans
3 Front Fronts
3 Push Press

Strength 1:  Snatch

5 sets x 1 rep

Snatch:
Perform 5 singles within 60-75% of 1RM Snatch

* Rest 60-90 seconds between sets *

Strength 2:  Clean & Jerk

Clean and Jerk:
Perform 5 singles within 60-75% of 1RM Clean and Jerk

* Rest 60-90 seconds between sets *

**3. Workout Prep**
Every 20 seconds (3 sets)
2 Burpee to Bar

Workout:  Jerry Rice

7:00 Amrap
Max Burpee to bar (6in target)

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
6 min AMRAP
100m Jog
10 sec handstand hold
5 Body row on racked barbell
5 Strict Press (empty bar)

**2. Workout Prep**
1 set
100m Run
5 Pull Ups
5 Handstand Push Ups

Workout:  Dick Butkus

* Target time each set: 3-4 minutes
* Time cap each set: 5 minutes

4 sets (1 Set every 6:00)
Run 200m
20 Pullups
15 Handstand Push-Ups
Run 200m