“Nose Bleed” AMRAP 15: 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95) L1 19/15 Cal Row 15 Deadlifts (bar or KB) 12 Burpees 9 Push Press Notes: The push press will likely provide the biggest challenge of today’s workout as far as weights go, although they only contribute to 9 of the 72 total repetitions per round. While completing these in 1-2 sets is important for getting back to the movements that athletes can keep moving on, how they navig

Squat Clean Thruster Build to a Heavy Single “Chalant” For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95) 9 Lateral Barbell Burpees 9 Thrusters (135/95) L1 15-9-6 Burpees Hang Power Cleans or MB Cleans Burpees Hang Power Cleans or MB Cleans Burpees Push Press Notes: The burpees in today’s workout can be considered the station where athletes can just keep moving. Speed here is less important th

“Slasher” AMRAP 13: 50 Alternating Dumbbell Snatches (50/35) 40 Burpees 30 Toes to Bar 20 Handstand Push-ups L2 Hang DB Snatches Hanging Knee Raise Box HSPU L1 30 MB Push Press 20 Burpees 10 Sit-Ups 5 Push-Ups Notes: Looking at the four movements, we can almost separate them into two categories. The dumbbell snatches and the burpees are lower skill movements when compared to the other two, but have higher rep schemes. There are as many toes to bar and handstand

“Surfer on Acid” 3 Rounds: 400 Meter Run 21 Burpees L1 200 M Run 15 Burpees Notes: The reason we are running a full 400 meters in the practice round is to help athlete find their max sustainable pace on the run. We will also give athletes plenty of time to cool down following this rehearsal before the real deal. Max sustainable pace is the fastest pace that they feel like they could hold for all three rounds without slowing down while taking into account the added burp

“Full Circle” For Time: 1500 Meter Row 100 Double Unders 20 Burpees 100 Double Unders 1500 Meter Row L2 1 Min DU attempt or 200 singles 1200 M Run Option L1 750 M Row or 400m Run 100 Singles Notes: Comfortability on the jump rope will help dictate athletes pace on each machine. Regardless of double under confidence, rowing at a pace that is between 5-15 seconds slower than 2k pace per 500 will likely set up athletes up nicely to thrive here. It is better to go a t

“Belt Buckle” For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 Lateral Barbell Burpees L2 Sub Burpees L1 500 M Row 20 DL or KB DL 30 Burpees Notes: While all three movements are impactful in their own way, the row is the least important part of the workout. Going a couple seconds slower on your pace per 500 can pay off big time in terms of holding on for bigger sets of deadlifts. Based on how confident athletes are with their deadlift, going 5-10 seconds slower

“Freaky Friday” Teams of 2 AMRAP 20: 50/35 Calorie Row 50 Burpees 50/35 Calorie Row 50 Kettlebell Swings (53/35) L1 30 Cals 30 Burpees 30 Cals 30 Russian Swings Notes: With rest built into today’s workout, athletes are able to push the intensity while they are working and rest and recover as their partner is going. For the movements that require athletes to hold onto something (row, bike, swings), breaking it up into 15-15-10-10 gets the 50 reps completed in two s

“Mean Machine” 3 Rounds: 3:00 Calorie Row 2:00 Air Squats 1:00 Burpees Rest 2:00 Notes: There are a couple ways this workout can be approached. In the first strategy, we can look at the time domain as a whole as opposed to individual stations. Treating this as one, six-minute movement can help athletes find an appropriate effort across the row, bike, and burpee. Another option would be to increase intensity with each drop in time. Athletes would be smooth and controlled

"The Other One" AMRAP 7: 3 KB Swings (53/35) 3 Goblet Front Squats 3 Burpees 6 KB Swings (53/35) 6 Goblet Front Squats 6 Burpees 9 KB Swings (53/35) 9 Goblet Front Squats 9 Burpees 12 KB Swings (53/35) 12 Goblet Front Squats 12 Burpees ...... Notes: The workout today is an ascending ladder. As we know from Friday, the first few rounds are the buy-in, with the majority of the work beginning around the sets of 12 or 15. Controlling speed and breathing until this point will allo

“Mind Eraser” AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run L1 Sub Med Ball Cleans or Hang Power Cleans Notes: Big focus on pacing today. With 20 minutes on the clock, looking for athletes to find their maximum sustainable pace. The run is a great opportunity for athletes to just keep moving forward at an effort that they could come in and immediately pick up the bar. If athletes come in the door from the run at two minutes, they should be completing ten roun