Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (easy pace)
– into –
3 rounds
5 Single Arm Russian Kettlebell Swings (left and right)
10 V-Ups
5 Inch Worms
100m Jog

**2. Workout Prep**
– With Partner –
2 rounds
5 Synchro Kettlebell Swings
5 Synchro Abmat Sit Ups
10/8 Calorie Row (each)

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
3 rounds
30 second Single Unders
5 Wall Balls (start light and add weight) – Focus on breathing and rolling out the arms
10 Alternating V-Ups

**2. Workout Prep**
15 Double Unders
8 Wall Balls
15 Double Unders

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
-into-
6 min AMRAP
3 up-downs
3 Muscle Cleans
1 pull rope climb or 5 Ring Rows

**2. Strength Prep**
5 mins to work up to 80% (should only need 2-3 sets)

Strength:  Bench Press

4 sets x 6 Bench Press @80% of 1RM

* Complete a set every 2 minutes *

**3. Workout Prep**
With Partner
2 set (each)
2 Burpees to Target
1 Power Cleans (Add weight each set)
1 Rope Climb (Half way)

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
6 min AMRAP
5 Deadlifts (Empty Bar)
5 Front Squats
5 Push Press
15 Plate Hops
5 Box Step Ups (each side)

**2. Strength Prep**
5 mins to work up to 80% (should only need 2-3 sets)

Strength:  Deadlift

4 sets x 6 Deadlifts @80% of 1RM

* Complete a set every 2 minutes *

**3. Workout Prep**
2 Wall Walks
2 Thrusters (light/moderate)
1 Wall Walk
1 Thruster (Workout weight)

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
-into-
7 min AMRAP
30-sec bike (easy pace)
10 Alternating Dumbbell Snatch
5 Deadbugs (each side)
5 Shoulder Press (empty bar – build across)

**2. Strength Prep**
5 minutes to build up to 80%

Strength:  Shoulder Press

4 sets x 6 Shoulder Press @80% of 1RM

* Complete a set every 2 minutes *

**3. Workout Prep**
10 second Assault Bike (Ramp it up)
3 Power Snatch (At workout weight)
10 second Assault Bike (Ramp it up)
2 Power Snatch

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
100m Jog
30 sec Row
5 Knees to Elbows
5 Alt. V-ups (each side)
5 Suitcase Deadlifts (each side)

**2. Strength Prep**
5 minutes to build up to 80%

Strength:  Back Squat

6 Back Squats x 4 sets @80% of 1RM

* Complete a set every 2 minutes *

**3. Workout Prep**
100m Run (workout pace)
5 Toes to Bar
100m Run

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Row (easy pace)
– into –
Every Minute (5:00)
4 Dumbbell Push Press (light)
4 Burpees
8 Jumping Split Lunges (4 Each leg)

**2. Workout Prep**
– With Partner –
3 Sets
100m Row (each)
3-5 Handstand Push-Ups (each)
10ft Back Rack Lunge (Each)
10ft Front Rack Lunge (Each)
10ft Overhead Lunge (Each)
* Both go through the lunge, start light and add weight to each set where it’s comfortable. *

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Run (easy pace)
-into-
3 rounds
3 Scap pull-ups
3 Push Ups
3 Box Step-ups (each side)
3 Muscle Snatch (empty Bar)
3 Snatch Push Press (empty Bar)
3 Overhead Squats (empty Bar)
3 Squat Snatch (empty Bar)
-into-
2:00 Build up to Snatch Weight

**2. Workout Prep**
1 set
50m Run (workout pace)
4 Box Jump Overs
2 Squat Snatches (workout weight)
1 Muscle Up or 2 Burpee Pull Ups

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
6 min AMRAP
30-sec Machine (easy pace)
5 Inch Worms
5 knees to elbows

**2. Strength Prep**
– After Warm-Up give athletes a few mins to work up to 85% (should only need 2-3 sets) –

Strength:  Back Squat

2 Bench Press x 6 sets @85% of 1RM

* Complete a set every 1 minute 30 seconds *

**3. Workout Prep**
2 sets
10-sec Row (workout pace)
3 Toes to Bar
3 Burpees
– rest 30-sec between sets-

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min row (easy pace)
5 scap pullups
10 Alternating V-Ups
2 Muscle Clean + Shoulder Press (Empty Bar)
2 Hang Power Clean + Push Press
2 Clean and Jerks

**2. Strength Prep**
– 5 minutes to build up to 85% of their max. Practice good bar path while keeping hips and core tight –

Strength:  Bench Press

2 Bench Press x 6 sets @85% of 1RM

* Complete a set every 1 minute 30 seconds *

**3. Workout Prep**
2 sets
2 Clean and Jerks (build in weight)
3 Pull-Ups
4 GHD’s