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

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
20 Single Unders
3 Slow and Controlled Back Squats (empty bar – build across but stay light)
10 Floor Plate Press (5 slow / 5 fast)
3 Box Step-ups (each side)

**2. Strength Prep**
– After Warm-Up give athletes a few mins to work up to 80% (should only need 2-3 sets) –

Strength:  Back Squat

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

* Complete a set every 90 seconds *

**3. Workout Prep**
3 rounds
2 Deadlifts (build in weight)
3 Push Ups
4 Box Jumps (Step Down)

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
-into-
3 rounds
10 Banded Pull Aparts
5 Bench Press (Empty bar-Build across rounds but stay light)
10 Goblet Squats (light)

**2. Strength Prep**
– After Warm-Up give athletes a few mins to work up to 80% (should only need 2-3 sets) –

Strength:  Bench Press

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

* Complete a set every 90 seconds *

**3. Workout Prep**
2 sets
15 sec. Row (workout Pace)
5 Thrusters (empty bar)
2 Pull-Ups + 2 Chest to Bar
– rest 30 seconds –

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
-into-
6 min AMRAP
5 Sit Ups (focus on leg extension)
5 Deadbugs (each side)
5 Deadlifts (empty bar – build to working weight)

**2. Workout Prep**
2 sets
50m Run Workout Pace
5 GHD’s (1st set parallel, 2nd set full)
3 Deadlifts (add weight)

Workout:  Mr. Joshua

* Target number of Rounds: 4 rounds +
* Minimum number Rounds before scaling: 3

20:00 Amrap
400m Run
30 GHD’s
15 Deadlifts (250/175)

* Scaling option 1 (Masters 45+)
20:00 Amrap
400m Run
20 GHD’s (6in riser)
15 Deadlifts (205/135)

* Scaling Option 2 (Beginner)
20:00 Amrap
200m Run or 300m Row
20 Sit Ups
15 Kettlebell Sumo Deadlifts (light)

* Limited Equipment Option
20:00 Amrap
400m Run
30 V-Ups
15 Burpees

* Large Class Option
Teams of 2
20:00 Amrap
400m Run (together)
60 GHD’s (split)
– Partner Holds a Plank (elbows) –
15 Partner Deadlifts (405/285)

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine
-into-
3 sets
20 single unders
5 Clean Deadlifts (empty bar)
5 Muscle Cleans
5 Front Squats
5 Squat Cleans

**2. Workout Prep**
4 sets
10 Double Unders
10 sec. Assault Bike (workout pace)
2 Squat Cleans (build up in weight each set)
– rest between sets –

Workout:

* Target time each set: Sub 2 minutes
* Time cap: 2:30

Every 3:00 (8 sets)
60 Double Unders
12/10 Calorie Echo Bike
3 Squat Cleans (225/155)

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
2:00 Jump Rope
-into-
6 min AMRAP
100m jog
10 scap pullups
5 Kettle bell Swings (eye level)
5 bird dogs (each side)
5 dead bugs (each side)

**2. Workout Prep**
2 sets
100m Run (workout pace)
7 Kettle Bell Swings (add weight each set)
5 Pull Ups

Workout:  Helen

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

3 Rounds
400m Run
21 Kettlebell Swings (53/36)
12 Pull-Ups

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
With Partner
“Rowling” (5 sets each)
* Penalty: 1 Step Back Lunge (each leg) + 1 Burpee for every meter over or under 100m *
* Max Penalty is 5 (you’re welcome)

**2. Workout Prep**
2 rounds (together)
10ft Synchro Walking Lunge
4 Burpee Box Jump Overs (2 each)

Workout:  Walking in Memphis

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

Teams of 2
3 Rounds
200ft Synchro Walking Lunge
40 Burpee Box Jump Overs (24/20)

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s + Hip Halo Warmup (between sets)
-into-
3 min
25 secs Jump Rope
5 sec. Transition
25 secs Up Downs
5sec. Transition

**2. Workout Prep**
2 sets (practice transition on and off the bike)
15 Sec. Assault or Echo Bike (at workout pace)
– rest 30 secs –

Workout:  Echo Chamber

* Target number of Calories each set: 10/8+
* Minimum number Calories before scaling: 6/5

15 Sets:
30 secs on/30 secs off
Calorie Assault Bike or Echo Bike

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30-sec machine of choice
5 DB Deadlifts (lightweight – build across)
5 DB Hang Clean (lightweight – build across)
5 DB Shoulder to Overhead (lightweight – build across)
10 Sit Ups (focus on leg extension)
5 Deadbugs (each side)

**2. Workout Prep**
2 sets
4 Dumbbell Cleans (add weight to each set)
5 GHD’s (1st set: Parallel, 2nd set: full)

Workout:  Pedal to the Metal

* Target time: 8-10 minutes
* Time cap: 14 minutes

For Time:
21-18-15-12-9-6
Double Dumbbell Power Cleans (50s/35s)
GHD’s

Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
-into-
3 sets
150m Row
5 down dog to seal pose transitions
10 plate hops

**2. Workout Prep**
1 set
4 Burpee Over Rower
100m Row
2 Burpee Over Rower
-Practice transition and sliding the seat forward-

Workout:  Over and Over

* Target time: 4:30-6:30
* Time cap: 8 minutes

For Time:
25 Burpee Over Rower
500/400m Row
25 Burpee Over Rower