19.1

Workout:
15 Minutes As Many Rounds As Possible
19 Wall Balls (20/14)
19 Calorie Row

Extra Credit:
Judge a Friend

Recovery:
Couch Stretch
Figure 4 Stretch

You Want Some Mo?
3 Rounds
1 Min Sandbag Hold
1 Min Superman Hold

Double the Pleasure, Double the Fun

Strength:
7 Sets Of Each:
8 Bench Press
10 Dumbbell Row Per Arm
12 Weighted Knee Tuck

Workout:
15-12-9-12-15
Double Dumbbell Snatch (35/20)
Burpee Box Jump Over (24/20)
Snatch Rx+(50/35)
Box Jump Over Rx+ (30/24)

Recovery:
Foam Roll Back
Banded Hamstring Stretch

You Want Some Mo?
7 Min As Rounds As Possible of
Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

Hey. At least We Are Not Running

Skill:
Rowing mechanics

Workout:
6 Rounds
500m Row
2 Minute Rest

Extra Credit:
3 Rounds
12 Kettlebell Suit Case Deadlifts
12 Barbell Curls

Recovery:
Banded Hamstring Stretch
Frog Pose

You Want Some Mo?
Accumulative
1 min L-sit
2 Min Handstand Hold
3 Min Plank

Thrust Into Hump Day

Strength:
Thrusters
5-4-3-2-1
Complete and Increase Weight Each Set

Workout:
16 Minute Every Minute On The Minute
Min 1- 200m Run
Min 2- 12 Thrusters (95/65)
Min 3- 15/12 Echo Bike
Min 4- Rest

Recovery:
Frog Pose
Pigeon Pose

You Want Some Mo?
4 Rounds
100m Sled Drag
200m Run
90 Sec. Rest
*No Stopping To Rest

Yay! Monday.

Skill:
Handstand Walk Review

Workout:
100 Double Unders
10 Bar Muscle Ups
100Ft. Handstand Walk
10 Bar Muscle Ups
100 Double Unders

Extra Credit:
3 Rounds
10 Cuban Press
10 Calories Lat Pull Down SKi Erg

Recovery:
Lacrosse Ball Lat
Banded Lat Stretch

You Want Some Mo?
3 Rounds
25 PVC Pipe Sit Ups
300m/250m Ski Erg

Ski Erg And Step Overs

Skill:
Movement Review

Workout:
Teams of 3:
Ski Erg
1500m -1200m -900m
Dumbbell Step Over (50/35)
50-40-30

Recovery:
Child’s Pose
Butterfly Stretch

You Want Some Mo?
25-20-10
Deadlifts (185/125)
Dips

A Batch of Snatch

Strength:
20 min to Establish
1 Rep Max Power Snatch

Workout:
Every 4 Minutes For 20 Minutes
6 Power Snatch (115/65)
60 Double Unders
3 Power Snatch
30 Double Unders
* Rest for the Remaining Time
Rx+ 135#/95#

Recovery:
Banded Lat Stretch
Calf Smash

You Want Some Mo?:
1 Power Clean+ 2 Power Jerks
@50%
@60%
@65%
@70% (2 sets)
@75% (2 Sets)

Short and Sweet

Skill:
Kipping Pull Ups

Workout:
3 Rounds
200m Run
20 Pull Ups
200m Run
20 Burpees

RX+Chest to Bar

Extra Credit
3 Rounds
10 Close grip Bench
10 Hammer Curls

Recovery:
Foam Roll Lats
Perfect Stretch

You Want Some Mo?
Every 3 Minutes For 15 Minutes
5 Sandbag Deadlift
5 Sandbag Ground to Shoulder
5 Sandbag Front Squats

Squat Are Us

Strength:
Back Squat
3-3-3-3-3
Build To A Heavy 3

Workout:
50 Kettlebell Swings (53/35)
50 Goblet Squats
50 Sumo Deadlift High Pull
30 Kettlebell Swings (53/35)
30 Goblet Squats
30 Sumo Deadlift High Pull

Extra Credit:
3 Rounds
10 Wall Climbs
15 PVC Pipe Sit Ups

Recovery:
Couch Stretch
Pigeon Pose

You Want Some Mo?
8 Rounds
30 Second On
30 Seconds Off
* On Echo Bike
*Try To Be Within 3 Cals From The Previous Round

Open 14.4

Skill:
Movement Review

Workout:
14 Minute As Many Rounds As Possible
60 Calorie Row
50 Toes To Bar
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Muscle Ups

Extra Credit:
3 Rounds
1 Min Sandbag Hold
30 Russian Twist (20/14)

Recovery:
Cobra Stretch
Straddle Stretch

You Want Some Mo?
4 Rounds
400m Run (MIle PR Pace)
30 Second Rest
200m Sprint (Fast)
2 Min Rest

Do This, Then That Then Go Back to This, Then That

Skill:
Double Unders And Power Snatch

Workout:
Every 4 Minutes For 20 Minutes
6 Power Snatch (115/65)
60 Double Unders
3 Power Snatch
30 Double Unders
* Rest for the Remaining Time
Rx+ 135#/95#

Extra Credit:
3 Rounds
10 Cuban Press
10 Bent Over Rows

Recovery:
Banded Lat Stretch
Calf Smash

You Want Some Mo?

Don’t Look Down!

Skill:
Legless Rope climb Review & Modifications

Workout:
10 Rounds
200m Run
1 Legless Rope Climb

Extra Credit:
3 Rounds
1 min Handstand Hold
20 V-Up

Recovery:
Banded Bully Stretch
Kitchen Sink

You Want Some Mo:
5 Rounds
3 Dumbbell Thruster (50/35)
4 Dumbbell Step Up
5 Devils Press

Push it to the Max

Strength:
15 min to Establish
1 Rep Max Strict Press

Workout:
75 Wall Ball
75/50 Cal Bike
75 Wall Ball

Recovery:
Couch Stretch
Pigeon Pose

You Want Some Mo:
10 Rounds
Every 2 min
200m Run

Me and You, and You and Me

Game:
Bear Crawl Tag

Workout:
20 min As Many Rounds As Possible
5 Burpee to Target
10 Pull Up
15/12 Calorie Row
*Alternate Rounds with Partner

Extra Credit:
3 Rounds
20 Banded Hip Bridges
10 Barbell Row

Recovery:
Banded Doorway Stretch
Banded Hamstring Stretch

You Want Some Mo:
Clean Pull + Below Knee Clean Pull + High Hang Power Clean
(1+1+1) @ 60% 3 sets
(1+1+1) @ 65% 3 sets
(1+1+1) @ 70% 3 sets

Diane

Strength:
10 Rounds
Every 45 sec
1 Deadlift @ 85%

Workout:
21-15-9
Deadlift (225/155)
Handstand Push Up

Recovery:
Lacrosse Ball Roll Shoulders
3x10 Reverse Hyper

You Want Some Mo:
3 Rounds
50’ Bear Crawl Sled Drag
5 Sandbag Over Shoulder (150/100)

Chubby Nancy

Skill:
Overhead Squat

Workout:
3 Rounds
600m Run
15 Overhead Squat (135/95)

Extra Credit:
3 Rounds
10 Single Arm Upside Down Kettlebell Press
2 min Plank

Recovery:
Banded Bully Stretch
Flag Pole Stretch

You Want Some Mo:
4 Rounds
8 Toes to Bar
6 Pull Up
4 Chest to Bar
2 Bar Muscle Up
*Modify reps as Needed
**Rest As Needed Between Sets

Option 2:
4 Rounds
8 Kipping Swing
6 Kipping Knee Tuck
4 Pull Up
2 Chest to Bar

Skill Drills

Skill:
Movement Review

Workout:
3 Rounds
20 Pistol (Alternating Legs)
20 Toes to Bar
20 Power Snatch (75/55)

Extra Credit:
3 Rounds
12 Dumbbell Reverse Fly
10 Barbell Behind the Neck Press

Recovery:
Foam Roll Glutes
Barbell Smash Quads

You Want Some Mo:
14 min AMRAP
12/10 Calorie Row
3-6-9-12-15-18. . . .
Handstand Push Up

Split Apart

Strength:
Split Jerk
3-3-3-3-3
20 min to Build in Weight

Workout:
In Teams of Two
400m Sandbag Carry (150/100)
400m Sled Pull (135/90)
400m Sled Push (45/0)
400m Farmer Carry
*Alternate Work As Needed

Recovery:
Lacrosse Ball Roll Shoulder
Banded Chest Opener

You Want Some Mo:
10 Rounds
Every 2 mins
200m Ski Erg Sprint

Climbing High

Skill:
Rope Climb

Workout:
12-10-8-6-4
Rope Climb
*30/25 Calorie Bike after each set

Extra Credit:
3 Rounds
15 GHD Back Extension
12 Renegade Row

Recovery:
Banded Lat Opener
Deep Lunge Hold

You Want Some Mo:
5 Rounds
5 sec Hanging Knee Tuck
5 sec Hanging 1 Legged L-Sit R
5 sec Hanging 1 Legged L-Sit L
5 sec Hanging L-Sit
*Rest As Needed

Power Outlet

Strength:
Power Clean
5-5-5-5
20 min to Build in Weight

Workout:
In Teams of Two
15 min As Many Reps As Possible
5 Clean
10 Box Jump (24/20)
*Power Clean weight increases each round
Men: 135-155-185-205-225-245-275-295-315
Women: 95-105-125-135-155-175-185-195

Recovery:
Pigeon Pose
Banded Bully Stretch

You Want Some Mo:
3 Rounds
600m Run
20 Pull Up