Warm Up/Mobility
200 M Run
5 narrow stance squats
5 Inchworms
5 Plank to Pike
5 Hang Power Cleans
Metcon (AMRAP – Rounds and Reps)
60 Pistols
80 Handstand Push Ups
200 M Run Partner Run
80 Hang Power Cleans
60 Ab Mat Sit ups

Post Workout Mobility
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)

Pushups + Chin-ups
10 Sets: 10 pushups + 5 chin-ups
*Focus: Quality form on pushups and chin-ups. Athletes should keep a solid plank position during push-ups and aim to make contact with the quads/chest and the floor but don’t go completely relaxed between reps. Modify pushups to either pushups on a racked bar or the side of a box. Knee pushups are not preferred. Chin-ups should be done with a supinated (underhand grip). Athletes should use a band across the rig if assistance is needed for quality reps.

Tricep Dips +Alt. Incline Dumbbell Curls
5 sets: 10-15 reps on each
*Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong "hollow position" if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist. Incline dumbbell curls are done with athlete laying on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Do not sacrifice form/control for weight.

Banded PVC Tricep Extension + Standing Barbell Curls
4 sets: 10-15 reps on each
*Focus: Attach two light/medium weight bands to a pullup bar and pass a PVC through both bands. Two bands allow for better balance when pressing the bar and also avoid placing a band directly in front of the face. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Focus on a strong contraction at the end of each rep and control through the movement. Bicep curl should be done with weight that allows for control throughout and athlete should avoid kipping to assist with the rep.

Core Work:
4 Rounds:
25 strict abmat situps (avoid using arms during the situp)
30 flutter kicks (each side)
10 Landmine Windmills (each side)
50 yd single arm overhead carry (each side)
5-10 Abwheel Rollouts

Metcon (Time)

4 Rounds
500/400m Row
500/400m Ski
500/400m Seated Bike Erg
500/400m Standing Bike Erg
-Rest 2:00 b/t rounds-
*Focus: Looking at closer to a steady state type of cardio. Put music on and work at around 60-70% effort on all machines. If you don’t have access to all of these machines, sub in Burpees, Running, or another type of machine.


For Time:
3 Rounds
7 Power Snatch (95/65)
6 Power Snatch (115/85)
5 Power Snatch (135/95)
4 Power Snatch (155/105)
3 Power Snatch (185/135)
-Rest 2:00 b/t rounds-
*Focus: Use this workout to show quality of movement across all loads. Loading across sets should follow 40, 50, 60, 70, and 80% of 1RM snatch.

Metcon (Time)
2 sets
Sandbag over box (200/150) (48")
Muscle Ups
-Rest 1:1 b/t sets-
Metcon (Time)
Calorie Bike Erg

GHD Sit Ups
*60 yard Sled Push (2×45/1×45 on turf – moderate weight) after each round