Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
20-sec single unders
5 Deadbugs (each side)
5 Single DB Front Squat (Lightweight – each side)
5 Single DB Shoulder to overhead (lightweight – each side

**2. Strength Prep**
– Give athletes 5 minutes to build up to 85% of their max. Have athletes practice good bar path while driving their feet through the floor with a tight core and active lats –

Strength:  Deadlift

2 Deadlifts x 6 sets @85% of 1RM

* Complete a set every 1 minute 30 seconds *

**3. Workout Prep**
2 sets
15 Double Unders
5 Dumbbell Thrusters
*First set light, Second set with workout weight*

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
6 sets
Tabata Machine: 20 secs on/10 secs off
– Pace should be moderate/fast not a Sprint –

into

3 sets
20-30 second Dead Hang (pull up bar)
10 Goblet Squats

**2. Workout Prep**
– With Partner –
2 sets (each)
15 Second Bike Erg (workout pace)
* 1 Partner Holds Dumbbells (start light and add) *

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 round of rowling
(5 burpee penalty max)
5 Single DB Deadlift (each side)
5 Single DB Hang Cleans (each side)
5 Single DB Shoulder to Overhead (each side)

**2. Workout Prep**
1 set
5/4 Calorie Row
4 Alternating Hang Dumbbell Clean and Jerks
5/4 Calorie Row
2 Burpee over Row

Workout:  Nitro

* Target number of Rounds each set: 8+
* Minimum number of Rounds before scaling: 6

10:00 Amrap
12/10 Calorie Row
12 Alternating Hang Dumbbell Clean and Jerk (50/35)

– Rest 5:00 –

10:00 Amrap
12/10 Calorie Row
8 Burpee Over Rower

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min
Burgener Warm-Up (Snatch) + Skill Transfer

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

Strength:  Back Squats

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

* Complete a set every 1 minute 45 seconds *

**3. Workout Prep**
5-3-1 (Build in weight)
Power Snatch
10 Double Unders after each set

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
-into-
5 min AMRAP
5 dynamic squat stretch
10 Bent-over plate rows
10 Floor Plate Press (5 slow/5 fast)
5 down-dog/seal pose transitions

**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while keeping hips and core tight –

Strength:  Shoulder Press

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

* Complete a set every 1 minute 45 seconds *

**3. Workout Prep**
1 set
5 Push-Ups
5 Ring Rows
5 Sit-Ups
5 Squats
(Make sure athletes set up equipment close to everything)

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
30-sec assault bike (easy pace)
5 Knees to elbows
5 alt v-ups (each side)
5 Cleans and Jerks (empty bar)

**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while driving their feet through the floor with a tight core and active lats –

Strength:  Deadlift

4 Deadlifts x 5 sets @80% of 1RM

* Complete a set every 1 minute 45 seconds *

**3. Workout Prep**
3 sets
3 toes to Bar
10 Sec. Assault Bike (workout pace)
2 Clean and Jerks (Build in weight)

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
6 sets
Tabata Machine: 20 secs on/10 secs off
– Pace should be moderate/fast not a Sprint –

into

3 sets
20-30 second Dead Hang (pull up bar)
10 Goblet Squats

**2. Workout Prep**
– With Partner –
2 sets (each)
15 Second Bike Erg (workout pace)
* 1 Partner Holds Dumbbells (start light and add) *

Workout:  Cream and Sugar

* Target time: 28-32 minutes
* Time cap: 40 minutes

Partner Workout:
500/400 Calorie Row
*Partner Must Hold 2×70/50 in farmers hold
*Switch on the bike as desired

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Hinshaw Warm-Up
– Set the clock for 12 mins and get through what you can –

**2. Workout Prep**
2 sets
100m Run
15 Double Unders
5 Push Ups (add deficit on Set 2)
– rest 30 seconds between sets –

Workout:  But I’ve come through

* Target time each set: 6:30-7:30 minutes
* Time cap: 8 minutes

4 Rounds
200m Run
75 Double Unders
– Rest 2:00 –
4 Rounds
200m Run
25 Deficit Push Ups (4in/2in) or 25 Dumbbell Bench (50’s/35’s)
– Rest 2:00 –
4 rounds
200m Run
75 Double Unders

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min
Burgener Warm-Up (Snatch) + Skill Transfer
– Set the clock and give athletes 10 mins to roll through. Athletes should use a PVC pipe at first and if comfortable progress to an empty bar with the goal of getting 2-3 rounds (not a workout though). –

**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while driving their feet through the floor with a tight core and active lats –

Strength:  Deadlift

3 Deadlifts x 6 sets @ 80% of 1RM

*Complete a set every 90 seconds*

**3. Workout Prep**
– With Partner –
3 sets (Build in weight)
3 Power Snatch (Each)
2 Synchro Bar Facing Burpees

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
-into-
7 min AMRAP
30-sec echo bike (easy pace)
5 Single Arm DB Strict Press (each side)
3-inch worms + extra pushup
5 Kipping Pull-ups

**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while keeping hips and core tight –

Strength:  Shoulder Press

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

* Complete a set every 90 seconds *

**3. Workout Prep**
1 set
20 Sec. Assault Bike (workout pace)
5 Single Arm DB Push Press (Left and Right) at workout weight
1 Bar Muscle Up