Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) bench/floor press for 3 reps, or do 5 reps on the minute for 6 minutes (at 50-60%)
Metabolic Conditioning: “Flippin Malarkey”
For time – 6 rounds (plus a “game changer”)
8 push press (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#)
12 Russian Kettlebell swing (Health: 26#/35#, Athletic: 35#/53#, Performance: 53#/70#)
8 bootlegger burpees 15’ (a hybrid of burpees and shuttle sprints, do a burpee, run the distance, then turn around and face the lane before repeating)
1 min rest
Scaling Guide: 15 – 23 min, about 3 min per round including rest. Scale Up: 95#/135# bar.
Coaching Tips: Try to do big sets on the push press and the knees to elbows since you’ll be coming off a minute rest each round. Keep up a good pace and try and ‘burn out’ each round on the kb swings and bootleggers.
Game Changer: ‘Performance only’. Row for Calories Between minute 20 and 23. Subtract one second for each calorie rowed. If you finish before minute 20, wait until 20min to start the row, if you finish between 20 and 23, row as many calories as possible until 23 minutes. If you finish after, no rowing.
"Everyone Loves Annie!"
Skill Practice Warm Up: Spend 10 minutes working on single arm kettlebell snatches or db snatches. Be deliberate about not letting the kb slam onto the wrist! Perform sets of 5-10 per side.
Strength: 3-3-3-3-3 Deadlift (5 sets of 3 reps, increase weight with each set)
Super Set: 3-3-3-3-3 weighted ring-dip (or progression)
Metabolic Conditioning: “Annie”
Double Unders (Health: 2x single unders)
Scaling Guide: 5-10 minutes. Scale Up: Unbroken double unders.
Coaching Tips: Remember to keep the knees straight and arms at your sides for the jump rope stuff. No slamming the feet. It is all in the wrists and elbows! Sit ups should be done with an Abmat (or similar), but do not anchor the feet.
Optional ‘Cash Out’: 10 toes to bar, 200m run, 3 rounds
"Sickle and Hammer"
Strength: 5 x 3 Front BOX squat (5 sets of 3 reps, same weight across, approximately 60 – 70% of front squat).
Super Set: 5 x 5 weighted strict pull up -or progression (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Sickle and Hammer“
7 minute AMRAP (As many rounds as possible)
8 hang power snatches (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#)
16 wall ball (Health: 8#-9ft/10#-10ft, Athletic: 10#-9ft/14#-10ft, Performance: 14#-9ft/20#-10ft)
Scaling Guide: 3-7 rounds, about 1.5 min per round. Scale Up: 85#/135# bar
Coaching Tips: The first round of hang power snatches should be unbroken for just about everybody. Hook grip will be key here. Some people will benefit from doing a more narrow grip because it will tax the hands less. Be sure to throw the wall balls from the bottom of the ball and not the sides. Holding it on the sides requires more energy, means that the ball is farther from the target, and you can’t ‘flip’ your wrists to get it even higher with less energy.
Optional ‘Cash Out’: 100m farmer carry, 12 burpees, 3 rounds
"Dog is my Copilot"
Metabolic Conditioning: “Dog is my Copilot”
For time, 3 rounds
15 partner deadlifts (Health: 65#/85#, Athletic: 85#/125#, Performance: 125#/185#)
30 partner wall ball -each ‘shot’ to the target is one rep- (Health: 8#-9ft/10#-10ft, Athletic: 10#-9ft/14#-10ft, Performance: 14#-9ft/20#-10ft)
30 American kettlebell swings -one partner at a time- (Health: 18#/26#, Athletic:26#/35#, Performance: 35#/53#)
30 burpees over partner
800m run together
INDY VERSION: 7 deadlifts, 15 wall ball, 15 kb swings, 15 burpees, 800m run
Scaling Guide: 24 – 32 minutes, about 9 min per round. Scale Up: 155/225 bar. Partner planks while burpees are being done over them
Coaching Tips: The deadlifts are two people on the bar at the same time OR one person at a time. If choosing the ‘tandem’ lift, make sure people practice ahead of time and that they are very coordinated (this should be reserved for more advanced people). In this case, it is best to always lower the bar to the floor so that one partner doesn’t let go while the other partner is stuck holding the weight (and getting yanked to the ground, putting strain on their back). The partner wall balls are where the partner must throw the ball up to the target and then the partner standing right next to them catches and does the next rep. 30 reps means that each partner is doing 15. If one partner wants to do extra reps by themself, that is fine. You can also scale it so that one partner goes to a higher target, and the other partner goes to a lower target. The burpees over the partner can be done with the person laying on the floor, or in an elbow plank (scaled up). If one person gets back to the barbell after the run before their partner, they can do some deadlift reps if they wish!
Strength: 6 x 2 Front BOX squat (6 sets of 2 reps, same weight across, approximately 60 – 70% of front squat). Video Here.
Super Set: 6 x 4 weighted strict pull up -or progression- (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Carjacked“
12 shoulder presses (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#)
12 push presses (same)
12 push jerks [or shoulder to overhead anyhow] (same weight)
Scaling Guide: 4 – 7 minutes. Scale Up: barbell weight 75/115lb
Coaching Tips: The load should be such that you can’t do the first round unbroken (maybe 2-3 sets). Make sure those shoulder/strict presses are legit and there is no hip/leg involvement. Keep the core tight! Go hard on the sprints, they are not supposed to be ‘jogs’. The push presses and jerks may be broken up due to fatigue/intensity, but not due to strength.
Optional ‘Cash Out’: 30s plank, 25 cal row, 5 min.