Warm Up
1 minute
Easy Bike
Active Spiderman
Chest Stretch :30/:30

:45 seconds
Medium Bike
Active Sampson
Front Rack Stretch

:30 seconds
Fast Bike
Push up to down dog
Child's Pose
+
Movement prep and teaching 

WOD
Teams of 3
AMRAP 20
50 Strict Pull Up
75 Bench Press 95/65
100/70 Cal Bike

This workout comes down to managing muscular fatigue. It is set-up to go from pulling to pushing to cardio in order to allow athletes to keep moving through at a higher intensity. However, within each set there is still the chance to near failure, which is something we want to avoid. When athletes feel like they are nearing that point, switching out to one of their partners will get a fresh body working and allow them to recover. 5 is a good number to aim towards on pull-ups and 10 is a good goal for bench press and the bike, but athletes should also listen to their bodies in order to come back strong for the next set.

Warm Up
:30
Inch Worm
BW good mornings
Active Sampson
Active Spiderman
Air Squat
Push up to down dog
Slow Sit Ups
+
Empty Bar Warm Up

Strength
Back Rack Walking Lunge
5 sets
Down and Back from rig
* 20 Hollow Rocks between each set

WOD
"Open Prep"
EMOMX10
7 Box Jump Overs AND 7 Bar Facing Burpee
*If 7 & 7 is too high of volume, lower the number to what you are capable of. This should be difficult!

Warm Up
:20
Jumping Jacks
Active Sampson
Air Squats

Med Ball foot taps
Active Spiderman
Med Ball front squat

Push up to down dog
Inch Worm
Med Ball push Press
+
Musical Wall Balls

Mobility
Child's Pose
Squat Hold

WOD
Teams of 2
AMRAP 20
3 KBS 53/35, 3 Box Jump Over, 3 Wall Ball
6 KBS 53/35, 6 Box Jump Over, 6 Wall Ball
9 KBS, 9 Box Jump Over, 9 Wall Ball
Adding three every round
In this partner workout, teammates will alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6 and so on. The rep scheme will go up by 3’s until the 20 minutes run out. The weights on both the Kettlebell Swings and Wallballs should be something that athletes could complete the round of 24’s unbroken when fresh. Score today is total reps. Scoring key below:
Both Finish 3’s – 18
Both Finish 6’s – 54
Both Finish 9’s – 108
Both Finish 12’s – 180
Both Finish 15’s – 270
Both Finish 18’s – 378
Both Finish 21’s – 504
Both Finish 24’s – 648
Both Finish 27’s – 810
Both Finish 30’s – 990

Warm Up
:30
Jumping Jacks
Active Spiderman
PVC Pass Through

Single Unders
Active Sampson
Air Squats

Single Unders
Push Up to down dog
PVC OHS
+
Empty Bar Warm Up

Strength
Work up to a heavy
A) Hang Power Snatch
or
B) Hang Squat Snatch

WOD
AMRAP 10
10 Hang Power Snatch 75/55
30 Double Unders/60 Singles

Warm Up
:45 seconds
Row (:15 easy :15 med :15 fast)
Active Spidermans

Bike (:15 easy :15 med :15 fast)
Active Sampson

Shuttle Runs (:15 easy :15 med :15 fast)
Side Lunge
+
Movement Prep and teaching

WOD
"Tri Sprint Intervals"
5 Rounds
AMRAP 4
30/20 Cal Row
30/20 Cal Bike
AMRAP 10m Shuttle Runs
Rest 4:00

Warm Up
500m Row
+
Line Drills long

Mobility
Couch Stretch
Pigeon Pose
Child's Pose
Front Rack Stretch

Strength
Push Press 3-3-3-3-3-3

WOD
6RFT
21 Sit Up
15 Cal Row
9 HSPU or DB Strict Press

THE HOPPER :)

Warm Up
Assault Bike 30 cals
Line Drills-Long
Booty Bands

Mobility
Banded Sampson Stretch
Ankle Stretch

Strength
20RM Back Squat

WOD
AMRAP 10
Row/Bike for max cals
Minute 1- 1 Box Jump Over 24/20
Minute 2- 2 Box Jump Over
Minute 3- 3 Box Jump Over
Minute 4- 4 Box Jump Over
Minute 5- 5 Box Jump Over
Minute 6- 6 Box Jump Over
Minute 7- 7 Box Jump Over
Minute 8- 8 Box Jump Over
Minute 9- 9 Box Jump Over
Minute 10- 10 Box Jump Over

Warm Up
Line Drills- Building in speed
+
Empty Bar Warm Up
+
Teaching and movement prep for movements in the WOD

WOD
Teams of 3
On the Minute x 24 (6 rounds)
Station 1- 1 Round of Cindy (15 Air Squat 10 Push Up 5 Pull Up)
Station 2- 10 Hang Power Snatch 95/65
Station 3- Max Cal Assault Bike
Station 4- Rest
Each athlete will cycle through the 6 rounds, or 24 stations of the workout. Teammate 2 starts 1 minute behind. Teammate 3 starts 2 minutes behind. Score is team total on the bike. On the first two movements, athletes will rest the remainder of the minute after the work is completed before beginning the next station. 1 Round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats. Weight on the barbell should be something that athletes will complete unbroken on every round. It is ok if there are multiple barbells for teams with athletes using different weights. If unable to bike, complete max calorie row. No need to reset monitor.

Warm Up
:30 go's
Med Ball foot taps
Inch worm
Active Spidermans

:30 go's
Single Unders
Air Squats
Med Ball Deadlifts

:30 go's
Double Unders
Med Ball Front Squat
Med Ball Push Press
+
Empty bar warm up

Strength
Deadlift to a heavy set of 3

WOD
AMRAP 15
60 Double Unders/ 120 Singles
30 Wall Balls 20/14
15 Deadlifts 205/135