Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Warm-Up:
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
30-second bike erg
1 rope pull (climb the rope as high as possible with 1 pull and come down)
5 elbow to floor stretch (each side)
5 Snatch Deadlift (PVC)
5 Muscle Snatch (PVC)

**2. Workout Prep**
– With Partner –
100m Run (Workout Pace)
1 Rope Climb (each)

Workout:  Proud to be an American

* Target time: 13-15 minutes
* Time cap: 16 minutes

Teams of 2
7 Rounds
177m Run (together)
6 Rope Climbs (15ft)

* 16 minute Time Cap *

* Scaling option 1 (Masters 45+)
Teams of 2
7 Rounds
177m Run (Together)
4 Rope Climbs (15ft)

* Individual Option
7 Rounds
177m Run
3 Rope Climbs (15ft)

* Limited Equipment Option
Teams of 2
7 Rounds
177m Run (Together)
20 Strict Pull Ups

* Large Class Option
For Time:
1776m Run
76 Burpee Pull Ups

**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**
Banded 7’s (Perform 5 Air Squats with 2 second pause between sets)
– into-
8 min AMRAP
5 front squats (empty bar)
5 shoulder to overhead (empty bar)
5 Thrusters (empty bar – focus on a smooth transition between squat and overhead)
3 Kips + 2 Pull ups (focus on solid kip)

**2. Workout Prep**
2 sets (Empty bar and then workout weight)
4 Thrusters
4 Pull-Ups (second set Chest to Bar)
– rest 20 seconds between sets –

Workout: The Rescuers Down Under

* Target time: Sub 1:30-1:50
* Time cap: 2:00 minutes

3 Sets:
2 Rounds
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
-Rest 2:00 b/t sets-

* Scaling option 1 (Masters 45+)
3 Sets:
2 Rounds
10 Thrusters (75/55)
10 Pull-ups
-Rest 2:00 b/t sets-

* Scaling Option 2 (Beginner)
3 Sets:
2 Rounds
5 Front Squat + 5 Push Press (light)
10 Jumping Pull Ups
-Rest 2:00 b/t sets-

* Limited Equipment Option
3 Sets:
2 Rounds
20 jumping Air Squats
10 Chest to Bar Pull-ups or 10 Burpees
-Rest 2:00 b/t sets-

* Large Class Option
– Have athletes partner up and go 1:1 completing 2 rounds each and then switching for 6 sets total –

**1. Movement Prep/Activation and Increasing Heart Rate**
10:00 Amrap
1:00 Machine (30 seconds slow-20 seconds moderate-10 second sprint)
10 Ring Rows
10 Alternating Box Step Ups

**2. Workout Prep**
-With Partner-
15 Second Assault Bike each (workout pace)
4 Alternating Dumbbell Step Ups each (practice transition and swing)

Workout: We’re Back! A Dinosaur’s Story

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

Teams of 2
42/34 Calorie Echo Bike
100 Double Dumbbell Step Ups (50s/35s) (24/20)
42/34 Calorie Echo Bike

* Scaling option 1 (Masters 45+)
Teams of 2
36/29 Calorie Assault Bike
80 Double Dumbbell Step Ups (35s/25s) (20/16)
36/29 Calorie Assault Bike

* Individual Option:
21/17 Calorie Assault Bike
50 Double Dumbbell Step Ups (50s/35s) (24/20)
21/17 Calorie Assault Bike

* Limited Equipment Option
Teams of 2
400m Run (Together)
100 Burpees
400m Run (Together)

* Large Class Option
– No change to workout –

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warm-up
-into-
7 min AMRAP
30-sec machine
5 dynamic squat stretch
5 wall balls (focus on cycling arms)
5 GHD’s to parallel (focus on leg extension)
5 Hang Power Cleans (empty bar – build across)

**2. Workout Prep**
2 sets
5 Wall Balls
3 GHD’s
2 Hang Power Cleans (add weight)
– rest 30 second between sets –

Workout: James & The Giant Peach

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

3 Rounds
27 Wallballs (20/14)
18 GHD Sit-ups
9 Hang Power Clean (135/95)

* 10:00 Time Cap *

* Scaling option 1 (Masters 45+)
3 Rounds
27 Wallballs (14/10)
18 GHD Sit-ups
9 Hang Power Clean (115/80)

* Scaling Option 2 (Beginner)
3 Rounds
27 Wallball Thrusters (light)
18 Sit-ups
9 Dumbbell Hang Power Clean (light)

* Limited Equipment Option
3 Rounds
36 Jumping Air Squats
18 V-Ups
9 Burpee Pull Ups

* Large Class Option
Teams of 2
3 Rounds
27 Synchro Wallballs (20/14)
18 Synchro Stick Sit Ups
18 Hang Power Clean (135/95)

**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1 round of rowling (max penalty of 5 burpees over rower)
10 Banded good mornings
5 Deadlifts (empty bar – build across)
30 single unders

**2. Workout Prep**
1 round
20 Sec. Row (workout pace)
2 Burpee over Bar
2 Deadlifts (at workout weight)
10 Double Unders
* Transition smooth from station to station *

Workout:  The Pagemaster

* Target number of Rounds: 3+ Rounds
* Minimum number  Round before scaling: 2.5

AMRAP 15 Minutes
15/12 Calorie Row
15 Burpee over Bar
15 Deadlift (185/125)
75 Double Unders

* Scaling option 1 (Masters 45+)
AMRAP 15 Minutes
12/10 Calorie Row
12 Burpee over Bar
12 Deadlift (155/105)
60 Double Unders

* Scaling Option 2 (Beginner)
AMRAP 15 Minutes
10/8 Calorie Row
10 Up Downs
10 Kettlebell Sumo Deadlift (light)
30 Single Unders

* Limited Equipment Option
AMRAP 15 Minutes
200m Run
15 Burpees
20 Lumping Split Lunges
75 Double Unders

* Large Class Option
Teams of 2
100/75 Calorie Row
75 Burpee over Bar
75 Deadlift (185/125)
150 Double Unders (each/same time)

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
-into-
6 min AMRAP
30 sec bike erg
5 stepback lunges (each side)
5 Kip Swings
5 dynamic squat stretch

**2. Workout Prep**
1 set
10ft Single Arm Overhead Walking Lunge (Left)
2 Bar Muscle Ups or Burpee Chest to Bar
10ft Single Arm Overhead Walking Lunge (Right)

Workout:  The Iron Giant

* Target time each set: 3-3:30
* Time cap each set: 4 minutes

4 Sets (1 Set every 5 minutes)
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm)
7 Bar Muscle-ups or 10 Burpee Chest to Bar
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm)

* Scaling option 1 (Masters 45+)
4 Sets (1 Set every 5 minutes)
50’ Single Arm Dumbbell Overhead Walking Lunge (35/25) (Left Arm)
5 Bar Muscle-ups or 8 Burpee Chest to Bar
50’ Single Arm Dumbbell Overhead Walking Lunge (35/25) (Right Arm)

* Scaling Option 2 (Beginner)
4 Sets (1 Set every 5 minutes)
20 Alternating Box Step Ups (20)
10 Up Down+Ring Row
20 Alternating Box Step Ups (20)

* Limited Equipment Option
4 Sets (1 Set every 5 minutes)
100’ Walking Lunge
8 Bar Muscle Ups or 10 Burpee Chest to bar
100’ Walking Lunge

* Large Class Option
Teams of 2
4 sets each (1:1)
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm)
7 Bar Muscle-ups or 10 Burpee Chest to Bar
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm)

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**
8 min AMRAP
1 min bike (30 second Arms only, 30 seconds Legs only)
5 GHD’s to parallel (focus on leg extension when sitting up)
5 Step-ups (each leg)
20 plate hops

**2. Workout Prep**
1 set (each)
10 sec Assault Bike (workout pace)
4 GHD’s
4 Box Jump Over

Workout:  Ares

* Target number of Rounds: 9+ (Total)
* Minimum number Rounds before scaling: 7 Rounds (Total)

Amrap 16 minutes
Teams of 2 (1:1)
15/12 Calorie Assault Bike
12 GHD’s
10 Box Jump Overs (24/20)

* Scaling option 1 (Masters 45+)
Amrap 16 minutes
Teams of 2 (1:1)
12/10 Calorie Assault Bike
10 GHD’s
8 Box Jump Overs (20)

* Individual Option
Amrap 16 minutes
15/12 Calorie Assault Bike
12 GHD’s
10 Box Jump Overs (24/20)
– rest 90 seconds after each set –

* Limited Equipment Option
Amrap 16 minutes
Teams of 2 (1:1)
20 Jumping Air Squats
15 V-Ups
10 Burpees

* Large Class Option
– No change to workout –