15 mins
Coach’s Choice
100 Cal Airdyne
30 DL (Rx+ 135/95)(115/75)
100 Cal Row
30 Cleans (Rx+ 135/95)(115/75)
1 mile run
30 SOH (Rx+ 135/95)(115/75)
*One partner works at a time
*Can be performed in any order
45 minute cap
5 mins
5 mins Easy Row
20 mins
Core Circuit: 4 sets
20 sec on/20 sec off
Russian Twists
Flutter Kicks
Elbow to Push-up Plank
3 count mountain climbers
Rest 1:00
30 min time cap
5 Sets:
10 T2B
Rest 20 seconds
15 Head cutters (Rx+2/1.25)(1.5/1)
Rest 20 seconds
8 Strict Pull-ups
Rest 1 minute
10 mins
Line Drills
5 mins
Pigeon Stretch
20 mins
10 minute AMRAP
100m Farmer’s Carry
30 Box Jumps (24/20) *Step down*
Rest 5 mins
5 minute AMRAP
Burpees
10 mins
Ground Conditioning
5 mins
3×10 Weighted Pass Throughs
15 mins
5 Sets:
ME Strict Pull-ups in 30 seconds
Rest 2 minutes
From 0:00 – 5:00
60 Cal Row
AMRAP Hang Power Snatch (Rx+ 95/65) (75/45)
Rest to 10:00
From 10:00-15:00
800m Run
AMRAP Barbell Push-ups
10 mins
Dynamic Warm-up
5 mins
Banded Hip Flexor Stretch
20 mins
12 minute ALT EMOM
10-15 T2B
7 Burpees
5 Sets
20 Wallball (Rx+ 30/16)(20/14)
50 DU
Rest 90 seconds
8 mins
TGU work
8 mins
Banded Shoulder
Pigeon Stretch
20 mins
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
20 min Time Cap
10 mins
Line Drills
8 mins
Calf Flossing
Pigeon Stretch
100 DU
20 Thrusters (75/45)
75 DU
20 Thrusters (95/65)
50 DU
20 Thrusters (115/85)
25 DU
AMRAP Thrusters (135/105)
Rest 10 mins
Max Effort 800m Run
10 mins
3 Rounds Naked Bar Complex
5 Snatch Grip DL
5 Hang PS
5 OHS
5 mins
LAX Ball Upper Thoracic Smash/Thoracic Bridge
25 mins
5 Sets
6 Hang Power Snatch (60-65% 1RM PS)
100m Run
Rest 3 Minutes
*Performance to perform Power Snatch from the ground
8 min AMRAP
100m Farmers Carry (1.5/1)
20 Back Rack Step-ups (20/14)(45#/35#)
10 mins
Line Drills/Dynamic Warmup
5 mins
3×10 Weighted Pass Thrus
OR
any other shoulder mobility/stability work needed
18 Min ALT EMOM
3-5 Bar MU (Scale C2B or Strict Pull-ups)
10 T2B
100m Run
Max Effort 2k Row
10 mins
5 Minute Easy Row
2 Rounds
30 sec HS Hold
30 sec Hollow Hold
30 sec Arch Hold
5 mins
Front Rack
Shoulder Mobility/Stability
20 mins
6 sets: 3 Hang Power Clean + 1 Push Jerk at 70% 1 RM Jerk every 2 minutes
*5 Minutes to work up to 70%
*Can use Push Press % if no Push Jerk history
*Can scale to Push Press
3 Rounds
1 Miunte each station (FGB style)
DL @40% 1RM
Hollow Rocks
ALT KB Snatch (1.5/1)
Wallballs (20/14)
Rest 3 minutes
CrossFit Pineville 