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GENERAL WARM UP 5-15minutes
Bike or Row 3xs:
–:45sec Easy
–:15sec Hard
2 Round:
–10 Bootstrapper
–10 Straight Leg Sit Up
–5ea Kneeling Shoulder Taps
–8 Med Ball Squats
–5 Kip Swing + 3 Kipping Knee Raise
SPECIFIC WARM UP 15-30minutes
General Barbell Warm Up 1x:
–5 Romanian Deadlift
–5 Bent Over Barbell Row
–5 Muscle Clean
–5 Front Squat
–5 Good Morning
Toes to Bar Specific Warm-Up 1x:
–3 Kipping Knee Raise
–3 Knees to Elbow or Tricep
–3 Toes to Bar or as high as possible
Power Clean Specific Warm-Up 1x:
–5 Power Clean on coach’s call
Muscle Up Specific Warm-Up 1x:
–3-5 Chest to Bar Pull Up or Jumping Chest to Bar Pull Up
–2-3 Low Ring Transitions
–1 Muscle Up or Variations
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Appx. 50% 1RM
42 cal bike/800m run if no rowers
AMRAP 14 min Scaled Version:
3 min Row for Cal
40 Lying Leg Raise
30 Wall Ball (20/14)
20 Power Clean (115/75)
20 Jumping CTB Pull Up
AMRAP 14 min Minimal Gear Version:
600 meter Run
50 Toes To Bar
40 Wall Ball (20/14)
30 Dumbbell Power Clean (65’s/45’s)
20 Bar Muscle Up or Chest to Bar Pull Up
AMRAP 14 min Bodyweight:
600m Run
50 V-Up
40 Squat Jumps
30 Burpee Broad Jump
20 Table Row or Bent Over Row + 20 Bench Dips
*Use a weighted backpack for the bent over row if needed.
3 Rounds for Quality:
7 Wall Plank
7 Side Plank + Reach Through/side
10 Bent Over Fly
