Coaches Warm-Up Game of Choice
With a Partner
22 Minute AMRAP
75 Toes To Bar
100 Alternating WallBalls
125 Box Jumps
With Remaining Time: As many Burpee over Partner as possible
THE WALK AROUND
FREE ROLL
Rope, Row or Run 2xs:
:45 Easy
:15 Hard
2xs:
10ea Sky Reach
10ea Lateral Lunge
10 Muscle Snatch
10 Push Press
1x:
5 Snatch Balance (Power Position)
5 Snatch Grip Push Press
5 Hang Power Snatch
5 Power Snatch
EMOM 10
1 Snatch Pull + 1 Power Snatch
Notes: Start light each min and add weight till you find a heavy single for the day.
7 Rounds
5 HSPU
3 Strict OR Kipping Ring Muscle Up
1 Power Snatch (185/125)
Goal: Sub 12 min
7 Rounds
5 “Z” Press
3 Low Ring Transition + Jumping Ring Dip
1 Power Snatch (115/75)
Goal: Sub 12 min
2xs 20sec each:
3-way Banded Shoulder Stretch
Choose 1:
400m Jog
500m Row
3xs:
10ea Lateral Box Step Up
:45sec Wall Plank
10 Sumo Squats
30 High Knees + 30 Buttkickers
Notes: Use a light DB for the lateral box step up.
5 Rounds
AMRAP 2 min
Run 200 meters
Max Rep Back Squat w/ Remaining Time (225/155)
Goal: 5+ Back Squats/Round
Notes: Rest :90 sec between each round.
5 Rounds
AMRAP 2 min
Run 150 meters
Max Rep DB Squat w/ Remaining Time (50’s/35’s)
Goal: 10+ Squats/Round
Notes: Rest :90 sec between each round.
1x:
2min ea. Pigeon Stretch
1x:
2min ea. Couch Stretch
Rope, Row or Run:
5 min at easy pace
2xs:
5 Inchworm
50ft ea. Single Arm OH DB Walk
10ea Single Arm DB High Pull
10ea Single Arm DB Press
Notes: Use a light DB and think slow down fast up on the high pull and press.
Accessory Lifts:
Alternating Seated DB Military Press 3 x 12/arm (while one arm is working hold the other overhead)
Banded Row: Accumulate 100 reps
Start with 10 cal on the first min, add 1 calorie to each min till you can’t complete the calories within the minute. Score is how many minutes you completed the row.
1x Accumulate:
50 Weighted Sit-Up
Notes: Use a DB for the sit-up.
Tabata Jump Rope 8xs:
:20sec of Work
:10sec of Rest
Notes: Jump Rope is any variation.
2xs:
10ea OH Plate Walking Lunge
10 Scap Push Ups
10 Kip Swing
10 Tempo Wall Squats (3-3-1)
10ea Single Arm KB Swing
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
24/20
35/26
45/35
20/14
Sub Barbell Good Morning for Extensions
35 Box Jump (20/14)
35 Jumping Pull Up
35 Swings (35/26)
50 Walking Lunge Steps
35 Knees to Elbow
35 Push Press (45/35)
35 Barbell Good Morning
35 Wall Ball (20/14)
35 Burpee
50 Single Under
1x:
2min ea Smash Calves
1x:
3min Straddle Stretch
AMRAP 9min:
10/8 Cal Row
10 Bootstrapper
8ea Single Leg DB Deadlift
:15sec Handstand Hold or Plank
AMRAP 12 min
3-6-9-12…. till time us up
Alternating DB Snatch (50/35)
Cal Row
Goal: Just get it done
AMRAP 12 min
3-6-9-12…. till time us up
Alternating DB Snatch (35/20)
Cal Row
Goal: Just get it done
12 minutes Handstand/Walk Practice
3xs:
12 Front Raise
12 Lateral Raise
12 Bent Over Row
Notes: Use 2.5 or 5 pound plates and keep the movement controlled.
Coaches Warm-Up Game of Choice
4 Rounds (with a Partner) for Time
8 Man Makers (50/35 lb) / Plank Hold
20 DB Deadlifts (50/35 lb) / Wall Sit
24 One-Arm Dumbbell Thrusters (50/35 lb) / Scissor Kicks
Cash out:
140 Ab Mat Sit Ups / 200m Run
With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement on the final run.
One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.
THE WALK AROUND
FREE ROLL
Row or Run:
3min at easy pace
2xs :20sec each position:
3-way Shoulder Stretch
2xs:
:20sec Hollow Hold
:20 sec Archer Hold
2 Kip Swing + 2 Kipping Pull Up + 2 T2B (or knee raise)
6 Muscle Clean to Strict Press
50 chest-to-bar pull-ups
40 toes-to-bars
30 clean and jerks (205/145)
Notes: Time Cap 15 min
35 pull-ups
35 hanging knee raise
30 clean and jerks (135/95)
Notes: Time Cap 15 min
Band Work
20 Banded OHS
15 Banded Abmat Sit Up
30 Banded Row
15 Banded Abmat Sit Up
30 Band Good Morning
15 Banded Abmat Sit Up
30 Band Paloff Press
Notes: Use a mini band for all movements. Break sets up as needed but finish each exercise before moving on to the next.
1x:
1-2min ea. Banded Lat Stretch
2x:
:20 ea. Bird Dog Hold
Row 3xs:
:45sec Easy
:10sec Hard
2xs:
10 Kneeling Shoulder Taps
:15sec Dead Hang
15 Jumping Squats
15 Band Pull Aparts
15 Straight Arm Pull Down
30 Cal Row
15 Ring Muscle Up
30 Cal Row
Goal: Sub 8 min
Sub 600m Run if no rowers
For Time:
30 Cal Row
15 Low Ring Transition + Jumping Ring Dip
30 Cal Row
Goal: Sub 8 min
Plyometric Work
Single Leg Box Jump 3 x 3/leg
Medball Chest Pass 3 x :20 sec
Lateral Skater 3 x :20 sec
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
Row or Run:
3 min at easy pace
2xs:
10ea Lying Hamstring Stretch
5ea Lying Crossover
10ea Knee Push Away
6 Tempo Goblet Squat (3-3-1)
6ea Windmill
1x:
100 Lying Banded Leg Curls
200 Seated Calf Raises