200m Run
10 Scorpions
10 Downward Dog and Upward Dog

10 Spidermans with trunk twists
10 Russian Baby Makers
10 Squats

With an empty barbell…

5 Snatch grip deadlifts
5 Muscle Snatches
5 Behind the neck snatch grip Push Press
5 OH Squats

Review the positional work for the day and get prepped to start…..

Strength and Skill

Every minute on the minute for 3 sets for 3 minutes:
3 Snatch Balance with 30-50% (very light weight)

Every 2 mins for 4 sets for 8 minutes:
2 High Hang Snatches 75-80%

Every minute on the minute for 3 sets for 3 minutes:
1 Hang Squat Snatch – below the knee (find a heavy for the day)


Against a 90-second clock…

15/10 Calories of Assault Bike (or 200 Meter Run)
Max Reps of Jumping Lunges

Rest 90 seconds, and repeat for three (3) sets. Note number of jumping lunges completed in each of the three sets, then sum them for a total score.

*For larger classes- you can do 2 heats leveraging the 90 sec rest for heat 2

Tabata Situps

Tabata Situps

20 sec work and 10 sec rest

At Home Warm-up

When the clock starts, perform…

Two sets of:
60 Second Run/Bike/Row
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Tempo Alternating Cossack Squats @ 2121
30 Seconds of Downward Dog Stretch
30 Seconds of Divebomb Push-Ups
45-60 Seconds of Nose to Wall Handstand Hold

Rest 30 Second


When the running clock reaches 14:00, perform the following…

Every minute, on the minute, for 18 Minutes (6 Sets of):
Station 1: 10-15 Strict Handstand Push-Ups
Station 2: 10-15 Box Jump-Overs OR 10 Broad Jumps
Station 3: 16-20 Alternating Pistol Squats OR Reverse Lunges


Cat and Cows Stretches
Roll Posterior
Figure Four on foam roller
Couch Stretch

Read more

Leave a Reply


WordPress Image Lightbox Plugin