Warm-up
200 Meter run

2 Rounds:
1:00 Double Under Practice
10 Pike HSPU

Workout
“Headfirst”
For Time:
1 Round:
160 Double unders
800 Meter run
30 Handstand push-ups
2 Rounds:
80 Double unders
400 Meter Run
15 Handstand push-ups
3 Rounds:
40 Double unders
200 Meter run
10 Handstand push-ups

Cool Down
5 Minute walk

Child’s pose (1 minute)
Thread the needle (30 seconds each side)

Warm-up
400 Meter run

Mobility
Couch stretch (30-60 seconds each)
Child’s pose (1 minute)
Seated hamstring stretch (1 minute)


Workout
“Creep, Creep”
16 Rounds: teams of 2
15/12 Calorie row
10 Toes to bar
One partner completes a full round before switching.

Cool Down
Hip flexor soft tissue work (1 minute each side)
ITB foam roll (follow video)

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Warm-up
3 Rounds:
30 Seconds active sampson’s
30 Seconds hollow hold
30 Seconds push-up to down dog
30 Seconds air squats

Barbell Warm-up
5 Deadlifts
5 High pulls
5 Drop cleans
5 Strict press
5 Push press

Workout
“Cindy Lou Who”
15 Minute AMRAP:
1 Round of strict “Cindy”
1 Clean and jerk (155/105)
1 Round of strict “Cindy”
2 Clean and jerks
1 Rounds of strict “Cindy”
3 Clean and jerks
Etc…
Continue to add 1 C&J after each round.
Score = Total rounds and reps of the C&J

Strict “Cindy”
5 Strict pull-ups
10 Push-ups
15 Air squats


Cool Down
Overhead tricep stretch (20 seconds each)
Wall pec stretch (20 seconds each)
Cobra stretch (30 seconds)

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Warm-up
3 Rounds:
10 Air squats
10 Candlesticks
10 Strict Press (with wall ball)


Workout
“Phoenix”
5 Rounds:
1 Minute – Box jumps (24/20)
1 Minute – Wall balls (20/14)
1 Minute – Toes to bar
1 Minute rest

Movement Considerations
Box jumps – Modify this to a chair step-up if you don’t have a sturdy enough surface to jump on.
Wall balls – The weight for this should be light enough to complete sets of 10 or more. Perform a thruster with any odd object if you don’t have a wall ball.
Toes to bar – Modify to a knee raise if you aren’t consistently getting your toes to touch the bar. If you don’t have a bar to hang from then modify to a weighted sit-up OR a candlestick.

Cool Down
Playboy stretch (30 seconds each side)
Thread the needle (30 seconds each side)
Seated hamstring stretch (30 seconds each side)

Warm-up
Row/run for 2 minutes

Dynamics
Frankenstein stretch (10-12 repetitions)
Knee to chest (10-12 repetitions)
Toe tuck (10-12 repetitions)
Arm circles (30 seconds each direction)

Workout
“Upstream”
20 Minute AMRAP: teams of 2
Partner A – Row for meters
Partner B – 150 Meter kettlebell suitcase and waiter carry (53&36/44&26)
Partners will switch once the carry has been completed.
Score= total meters rowed

Movement Considerations
Rowing – If you don’t have access to a rower then modify to a run instead.

Suitcase and waiter carry – The weight for your suitcase carry should be heavier than your waiter carry. The 150 meters is not required to be unbroken, strive to complete this distance in 3 or 4 sets at a maximum.

Cool Down
Cat cow stretch (10 repetitions with 5 seconds hold)
Wide leg child’s pose (1 minute)
Seated shoulder extensions (20-30 Seconds)

Warm-up
2 Rounds:
6 Shuttle runs (10 meters)
10 Shoulder taps
4 Samsons

Workout

“Jump Around”
For Time:
16 Rounds:
:20 Seconds jumping lunges
:10 Seconds rest
:20 Seconds sit-ups
:10 Seconds rest

Cool Down
5 Minute walk

Mobility
Thread the needle (30 seconds each side)
Pigeon stretch (1 minute each side)

Warm-up
400 Meter run

Dynamics
Samson stretch (6 repetitions)
Inch worms (3 repetitions)
High knees (10 meters down)
Karaoke (10 meters down and back)

Workout
“Pitfall”
For Time:
20 – 16 – 12 – 8 – 4
Alternating dumbbell snatch (50/35)
30 Double unders
-Then-
4 – 8 – 12 – 16 – 20
Alternating dumbbell clean & jerks (50/35)
30 Double unders

Movement Considerations
Alternating dumbbell snatch & alternating dumbbell clean and jerk – Pick a weight that feels light. Staying unbroken each set would be a great goal.
Double unders – Your sets of jump rope should take 30 seconds or less. Modify to single unders and double the repetitions if needed.

Cool Down
Wide leg forward bend (1 minute)
Figure four stretch (30 seconds each side)
Calf stretch (30 seconds each side)