Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
2 mins Jump Rope (nice and easy)
– into –
10 Foward Leg Swings (each side)
10 Side Leg Swings (each side)
10 Ankle Around the worlds (each side)
-into-
6 min AMRAP
5 Deadlifts (empty bar – build across)
5 Hang Power Cleans (empty bar – build across)
5 Front Squat (empty bar – build across)
5 Shoulder to Overhead (empty bar – build across)

**2. Workout Prep**
100m Run (workout pace)
– into –
2 sets (build in weight)
5 Deadlifts
4 Hang Power Cleans
3 Thrusters

Workout:   Summer Breeze

* Target time: 15-17 minutes
* Time cap: 20 minutes

400m Run
63 Deadlifts (95/65)
400m Run
45 Hang Power Cleans (95/65)
400m Run
36 Thrusters (95/65)
400m Run

Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
1:00 Machine
– into –
Teams of 2 (3 sets each)
You Go, I Go!
10 Plate Hops
50m Shuttle Run (25m Down/25m Back)
– into –
2 sets
3 DB Deadlifts (light)
3 Devil Press (light)
5 Push-Ups
5 Low Box Jumps

**2. Workout Prep**
1 set
3 Sandball Slams
4 Push Ups
5 Box Jump Overs

Workout:   Cool for the Summer

* Target time: 14-16 minutes
* Time cap: 20 min

5 rounds
10 Double DB Snatch (50/35)
20 Push-Ups
20 Box Jump Overs (20)

Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1-minute Assault Bike (easy pace)
1-minute Rowing (easy pace)
10 goblet squats (lightweight – build across but stay light)
5 Iron Cross (each side)
5 Scorpions (each side)

**2. Workout Prep**
2 sets
10 sec. Assault Bike (at workout pace)
10 sec. Row (at workout pace)
1 Wall Walk (Half-way up set 1)

Workout:   A Summer Song

* Minimum number reps before scaling:
Assault Bike/Row: – 35/25 Calories (total)
Bar Muscle Ups: 15

Workout:
Tabata Calorie Assault Bike (8 rounds)
– Rest 2:00 –
Tabata Calorie Row (8 rounds)
– Rest 2:00 –
Tabata Wall Walks (8 rounds)

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s ( hip halo between sets)
-into-
5 min AMRAP
5 Single Arm Dumbbell Shoulder to overhead (each side)
5 step back lunges (each side)
5 bird dogs (each side)
5 dead bugs (each side)

**2. Workout Prep**
2 sets
3 Single Arm Dumbbell Push Press (L)
3 Single Arm Dumbbell Push Press (R)
10ft Single Arm Overhead Dumbbell Walking Lunge (L)
10ft Single Arm Overhead Dumbbell Walking Lunge (R)
– 1st set is lightweight and 2nd set should be at workout weight –

Workout:  Watermelon Sugar

* Target number of Rounds each set: 5+ rounds
* Minimum number Rounds before scaling:  3.5 rounds

12:00 Amrap
10 Single Arm Dumbbell Push Press (L) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35)
10 Single Arm Dumbbell Push Press (R) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
2-minute Machine (easy pace)
-into-
6 min AMRAP
30-sec single unders
5 knees to elbows
5 dynamic squat stretch
5 jump squats

**2. Workout Prep**
5 Air Squats
10 Double Unders
3 Knee to Elbows + 2 toes to Bar
5 Air Squats

Workout:  Summertime

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

50 Air Squats
– into –
75-60-45-30-15
Double Unders
25-20-15-10-5
Toes to Bar
– into –
50 Air Squats

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
– into –
3 rounds
10 Ring Rows
5 GHD’s (Parallel)
10 Goblet Squats (light)
10 Alternating Box Step Ups
5 SIngle Arm Dumbbell Shoulder Press (each arm)

**2. Workout Prep**
– With Partner –
5 Pull-Ups (each)
5 GHD’s (each)
5 Synchro Air Squats
5 Box Jumps (step down) (each)
3 Single Dumbbell Push Press (both arms) (each)

Workout:  Where the Stars and Stripes and the Eagle Fly

* Target time: 18-22 minutes
* Time cap: 30 minutes

Teams of 2
100 Pull-Ups
100 GHD Sit Ups
100 Synchro Air Squats
100 Box Jumps (24/20)
100 Single Arm Dumbbell Push Press (50/35)

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s (Perform 5 Air Squats with 2 second pause between sets)
– into-
7 min AMRAP
30-second Row
3 Inch Worms
5 Bench (empty bar – build across)
10 wall angels

**2. Workout Prep**
1 set
3 Bench Press
15-second Row (workout pace)

Workout:  American Soldier

* Target number of Calories each set: 20+/15+
* Minimum number Calories before scaling: 15/12

2:00 Amrap (5 sets)
20 Bench Press (135/95) or 25 Push-ups
Max Calorie Row
– Rest 1:00 between sets –

* Scaling option 1 (Masters 45+)
Every 2:00 (5 sets)
20 Bench Press (115/85) or 20 Push-ups
Max Calorie Row
– Rest 1:00 between sets –

* Scaling Option 2 (Beginner)
Every 2:00 (5 sets)
20 Dumbbell Bench Press or Bar Push Ups
Max Calorie Row
– Rest 1:00 between sets –

* Limited Equipment Option
Every 2:00 (5 sets)
20 Push Ups
Max Ring Rows (nasty combo)
– Rest 1:00 between sets –

* Large Class Option
Teams of 3
5 Rounds
Minute 1: 20 Bench Press (135/95)
Minute 2: Max Calorie Row
Minute 3: Rest
– Each partner start on different station and rotate through, partner resting should be spotting on the Bench Press –

or

Teams of 2 (1:1)
5 sets (each)
2:00 Amrap
25 Push Ups
Max Calorie Row
– Partner goes through 2:00 amrap while partner rest. Go back and forth for 5 sets each –

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
10-minute AMRAP
1-minute bike/ski easy pace
5 Single Arm Hang Dumbbell Clean and Jerk (lightweight – each side)
5 stepback lunges (each side)
5 dynamic squat stretch

**2. Workout Prep**
2 rounds
10 Double Unders or Single Unders
3 Hang Clean and Jerk
6 Walking Lunge Steps

Workout:  Red, White & Blue

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

5 rounds
60 Double Unders
15 Hang Clean and Jerk (75/55)
36 Alt Lunges

* Scaling option 1 (Masters 45+)
5 rounds
45 Double Unders
15 Hang Clean and Jerk (65/45)
36 Alt Lunges

* Scaling Option 2 (Beginner)
5 rounds
50 Single Unders
12 Alternating Dumbbell Hang Clean and Jerk (light)
20 Alternating Box Step Ups

* Limited Equipment Option
5 rounds
25 Air Squats
10 Strict Pull Ups
36 Alt Lunges

* Large Class Option
Teams of 2
5 rounds
60 Double Unders (each/same time)
30 Hang Clean and Jerk (75/55)
36 Synchro Alt Lunges

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
6 min AMRAP
30-second assault bike
5 Single Dumbbell Deadlift (each side)
5 Deadbugs (each side)
5 Birddogs (each side)
3 Up downs

**2. Workout Prep**
2 sets
10 Second Assault Bike (Workout Pace)
2 Burpee Deadlifts (Have athletes workout on the proper landing going from the burpee into the deadlift)
– rest 30 seconds between sets –

Workout:   Stars and Stripes Forever

* Target time: 12-14 minutes
* Time cap: 16 minutes

10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (50s/35s)
– 10/8 Calorie Assault or 8/7 Calorie Echo Bike after each set –

* Scaling option 1 (Masters 45+)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (35s/25s)
– 9/7 Calorie Assault or 7/6 Calorie Echo Bike after each set –

* Scaling Option 2 (Beginner)
10:00 Amrap
5 Up Downs
10 Dumbbell Deadlifts
10/8 Calorie Assault Bike

* Limited Equipment Option
10-9-8-7-6-5-4-3-2-1
Burpees
– 100m Sprint after each set –

* Large Class Option
Teams of 2 (1:1)
5 sets each
5 Burpee Deadlifts (50s/35s)
15/12 Calorie Assault Bike
5 Burpee Deadlifts (50s/35s)

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
3-minute Machine (Alternate 30 seconds easy/30 seconds fast)
-into-
7 min AMRAP
30-second single unders
5 wall balls (focus on breathing and cycling arms)
5 alternating v-ups (each side)
10-second handstand hold

**2. Workout Prep**
2 sets
5 Wall Balls
3 Knees to Elbows (set 1) – 3 Toes to Bar (set 2)
2 HandStand Push Up (set 1) – 2 Strict Handstand Push-Ups (set 2)
– rest 20 seconds between sets –

Workout:  God Bless the U.S.A

* Target number of Rounds: 2+ Rounds
* Minimum Rounds before scaling: 1.5 Rounds

12:00 Amrap
50 Wall Balls (20/14)
30 Toes to Bar
15 Strict Handstand Push-Ups

* Scaling option 1 (Masters 45+)
12:00 Amrap
50 Wall Balls (14/10)
25 Toes to Bar
10 Strict Handstand Push-Ups

* Scaling Option 2 (Beginner)
12:00 Amrap
30 Wall Balls Thrusters (light)
20 Hanging Knee raises
10 Push-Ups

* Limited Equipment Option
12:00 Amrap
50 Jumping Air Squats
30 V-Ups
15 Strict Handstand Push-Ups

* Large Class Option
12:00 Amrap
Teams of 2
50 Synchro Wall Balls (20/14)
50 Toes to Bar
25 Strict Handstand Push-Ups