"Lightning McQueen"

Context: Practice – Modifying the movements to make the workout ‘harder’ intensity-wise

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (70-90%) squat snatch or power snatch plus two overhead squats. Pause 3 seconds in the bottom of the snatches and the squats.

Metabolic Conditioning: “Lightning McQueen”

AMRAP 20 min. Athletic/Performance:

4 snatch grip deadlift (AthleticL 45#/65#, Performance: 65#/95#)

4 squat snatch (same)

4 hang power snatch (same)

4 overhead squat (same)

20 box jumps (Athletic: 16#/20#, Performance: 20″/24″)

1 min rest

Health: 4 deadlifts, 4 power clean to front squats, 4 hang power cleans, 4 front squats, 20 box jumps with 12in box

DB Option: 6 db deadlifts, 6 squat cleans, 6 hang power cleans, 6 front squats, 20 box jumps.

Scaling Guide: 4 – 7 rounds, about 4:30 per round including the rest. Scale Up: 85/135lb bar, 24/30in box.

Coaching Tips: If you can do the snatches competently, do them. If your form starts to break down, or you have to go too slow to stay safe, switch to the cleans version. Make sure your snatch grip deadlifts are more like a snatch than a ‘high hip’ deadlift. Break this up as needed, but go for bigger sets and go hard on the box jumps because of the rest.


"Buffalo Billy"

Context: Practice – Using your abs during strict chin ups.

Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ (think of an ‘ab wheel’ on the rings).

Strength: 5×5 push press (5 sets of 5 reps, same weight across, 70-80% of max)

Super Set: 5×7 single leg dumbbell deadlift (5 sets of 7 reps on each side, same challenge with all sets)

Metabolic Conditioning: “Buffalo Billy“

8 minute AMRAP (as many rounds as possible)

6 strict chin-up (Health: 6 ring rows, Athletic: 3/4 reps, Performance: 4/6 reps)

10 shoulder to overhead (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#)

12 dumbbell suitcase reverse lunge steps -one dumbbell, 6L/6R, alternating-, switch hands as desired – (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

Scaling Guide: 4 – 7 rounds, about 1:30 per round. Scale Up: 15/30lb db weighted pull ups

Coaching Tips: Keep the chin up strict and make sure you go to full extension at the bottom of every rep. You may need to adjust your grip width to make that happen. Use a jerk for the dumbbells if you have the timing and technique down (go lighter if not). Suitcase lunges are done with holding one dumbbell in one hand at the side. Keep the chest up and make sure the knee touches the floor.

Optional ‘Cash Out’ or Hypertrophy: 15 push-ups, 20 light kb swings, 5 minutes, OR 3 sets of 12 strict weighted ring dips in a super set with 15 loaded glute bridges


"Welcome to the Jungle"

Context: Practice

Skill Practice: Spend 10 minutes working up to a challenging bar complex: snatch grip deadlift, high hang power snatch, low hang squat snatch, overhead squat. Or do 2 cycles a minute for 6 minutes (staying light).

Metabolic Conditioning:Welcome to the Jungle

AMReps in 20 minutes


Jumping pull-up


After every round of sit-ups:

10 db ground to overhead -two hand- (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

20′ forward run, 20′ backward run x 6 round trips OR 100m sprint – 6 round trips = 12 ‘reps’

Scaling Guide: 188 – 434 reps (finishing the 20s up to the 35s). R3 (15s): 126, R4 (20s): 188 reps, R5 (25s): 260, R6 (30s): 342, R7 (35s): 434, R8 (40s): 536

Coaching Tips: Don’t worry about the reps until the end. Just count total rounds, then do the math. Set up a box, or find a bar, that is 1-2 fists above the top of your head for jumping pullups. Make sure you go down low enough to extend the arms and that the head goes above the bar at the top. Move fast on the earlier rounds and take your time when the JPU start to build in volume.



Context: Practice – Muscle fiber recruitment reps (1-3) and hypertrophy reps (6-15), and how each affects development.

Skill Practice Warm Up: 3 sets of 10 ‘Jones Squats’ (add load for more of a challenge)

Strength: 6-6-6-6 Back Squat or box squat (4 sets of 6 reps, adding load each set if possible)

Super Set: 4×8 dumbbell single arm dumbbell bent over row (4 sets of 8 reps on each side, same challenge across)

Metabolic Conditioning: “Stovepipe“

AMReps in 9 minutes


pistols (alternate as desired)

dumbbell hang power cleans (Health: 15lb / Athletic: 30lb* / Performance: 45lb)

After every set of hang cleans, do 10 toes-to-bar (Health: 15 abmat sit ups). These reps count towards your total! (3 pistols, 3 db hang power cleans, 10 toes to bar, 6,6,10… etc.)

Scaling Guide: 66 – 100 reps (finishing the 9s or the 12s including the toes to bar). R1:16 reps, R2:38 reps, R3 (the 9s):66 reps, R4 (the 12s): 100 reps, R5 (the 15s): 140 reps

Coaching Tips: Yes, some of the rounds have an odd number of reps for the pistols… That just means that you’ll have to start on the other leg on the next odd round if your life needs that much balance. Drive the heel into the ground on the pistols to fire more glute. Use the bent-knee-flick version of the toes to bar to save your hip flexors for the pistols.

Optional ‘Cash Out’ or Hypertrophy: 30 mountain climbers, 15 wall ball, 5 minutes, OR 3 sets of 12 narrow grip strict chin ups in a super set with 15 banded good mornings


"The Shed"

Context:  Competition – The people with the fastest times have to go last in a staggered start.

Metabolic Conditioning: “The Shed”

For Time

Rope Climbs (Health: 6 rope lay downs, Athletic: 2 qty, Performance: 3 qty)

600m Row

30 Overhead Squats (Health: 35l#/45#, Athletic: 45#/65#, Performance: 65#/95#) or 40 reps of single arm DB OHS (15 / 30* / 45lb), switch arms as desired

600m Run

30’ right arm, 30’ left arm dumbbell overhead walking lunge (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#) or 16 reverse lunge steps (8 per side).

16 Kipping handstand push-ups (Health: decline push-ups with toes on box, Athletic: 2 AbMats/1 AbMat, Performance: 1 AbMat/head to floor)

30 Box Jumps (Health: 8″/12”, Athletic: 12″/20”, Performance: 20″/24”)

60 American Kettlebell Swings (Health: 9#/18#, Athletic: 18#/26#, Performance: 26#/35#)

Scaling Guide: 25-minute cutoff. It would be wise to scale so that you plan on finishing around 18-22 minutes. Scale-up: 5 rope climbs, 1000m row, 26 HSPU (women do 16 head to floor), 50 box jumps, 53lb kettlebell swing. . . same time limit.

Coaching Tips: Don’t go too hard on the row if those overhead squats look daunting. Overhead squat must go below parallel or drop to a weight upon which you can go below parallel; scale to front squats if necessary. Run hard since the lunges are not too technical (and you will catch your wind on the lunges and handstand push-ups). Be careful with the kettlebell swings- 60 is no joke! Break them up into smaller sets, and be sure to keep virtuous form – keep that chest up! If you don’t have enough rowers, sub 12 rounds of 2 reps 95/65 muscle clean, 2 reps of burpees. If you can’t run, 3 rounds of 40 single unders, 4 reps of 20′ (6m) out and back shuttle.

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