WARM-UP -
Banded 7s
-into-
8:00 AMRAP
30-second Air Bike Easy
20-second Air Bike Mod
10-second Air Bike Hard
5 Birddogs (each side)
5 Deadbugs (each side)
5 Inchworms
5 Strict Press (empty bar)
STRENGTH -
WARM-UP -
10:00 AMRAP
30-second Jump Rope
30-second Run
5 Kip Swings
5 Hanging Knee Raises
5 Worlds Greatest Stretch
(each)
WORKOUT PREP -
3 sets:
50m Run (build in pace)
3 Toes to Bar
WARM-UP -
10:00 AMRAP
1:00 Machine
8 Banded Good Mornings
4 Lunge Matrix (each)
4 Muscle Cleans (empty bar)
4 Hang Power Cleans (empty
bar)
10-second Handstand Hold
WORKOUT PREP-
3 sets:
WARM-UP -
Hip Halo Warm Up
-into-
6:00 AMRAP
5 Wall Ball Thrusters
30-second Ski or Row
2 Shuttle Runs (focus on
turnaround transition)
WORKOUT PREP -
2 sets:
5 Wall Balls (each/practice
transition)
WARM-UP -
8:00 AMRAP
30-second Machine
5 Roll and Reach
5 Inchworms
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Front Squats
3 Shoulder Press
-empty bar-
STRENGTH -
5 sets
1 Clean + Jerk (@ 75–80%)
WARM-UP -
1:00 Row (regular)
1:00 Row Legs Only (straight
arms)
1:00 Row Arms Only (legs
straight)
1:00 Row (regular)
WORKOUT PREP -
Get rowers set and up and
discuss pacing and how to
STRENGTH
4x8 Back Rack Lunges
WOD
25/20 Cal Air Bike
25 TTb
25/20 Cal Air Bike
15BMU
25/20 Cal AIr Bike
25 TTb
25/20 Cal AIr Bike
WARM-UP -
Banded 7s
-into-
8:00 AMRAP
45-second Air Bike
10 Roll and Reach
5 Up Downs
5 Double Dumbbell Hang
Snatch (light)
10 Deadbugs
WORKOUT PREP-
3 sets:
WARM-UP -
10:00 AMRAP
30 second Row
5 Hand Release Push Ups
5 Hanging Knee Raises
5 Up Downs
10 Banded Pass Throughs
5 Overhead Squats (PVC)
WORKOUT PREP -
2 sets:
5/4 Calorie Row (build in
pace)