Workouts

30 Seconds Work / 5 Seconds Rest X 2 Rounds
High Plank Shoulder Taps
Inchworms
Glute Bridge
Elevated Push-Ups
Push Press Specific Warm-Up:
On Coaches Call Out Thumbs on Shoulder Dip and Drive (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Thumbs on Shoulde Drip, Drive, and Press (Enough Reps to See Everybody Do a Few and Make Corrections)
10 Empty Bar Strict Press
8 Light Weight Strict Press
5 Moderate Weight Strict Press

Chalk Talk: (3 Min)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (7 Min)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skip
Inchworms
Glute Bridge
Ait Squat
Ring Row Round 1 / Strict Pull-Ups or Negative Pull-Ups Round 2
Thruster / Devil Press Warm-Up: (5 Min)
20 Second Prayer Stretch
20 Second Calf Stretch Right
20 Second Calf Stretch Left
20 Second Frog Stretch
5 Double Db Push Press
5 Double Db Front Squat
5 Double Db Thruster
5 Push-up on Db’s
5 Double Db Sumo Deadlift
5 Double Db Sumo Deadlift High Pull
5 Double Db Snatch
Bathroom Break and Scaling Options:
On Coaches Call Out Thumbs on Shoulders Knee Bends
On Coaches Call Out Thumbs on Shoulder Drive Onto Toes
On Coaches Call Out Thumbs on Shoulder Push Press
Oncoachs Call Out Thumbs on Shoulder Db Push Press
Bathroom Break and Scaling Options:

30 Seconds Work / 5 Seconds Rest X 2 Rounds
KB Swings
Walking Lunges
KB Row Right
KB Row Left
Hollow Hold
Deadlift Specific Warm-Up:
20 Seconds 90/90 Hip Roll Lift
20 Seconds Good Morning
20 Seconds Deadbug
20 Seconds KB Swing
15 Romanian Deadlift Empty Bar
On Coaches Call Out Deadlift (Enough Reps to See Everybody Do a Few and Make Corrections)

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Ski Jacks
Push-Ups or Knee Push-Ups
Strict Pull-Ups or Banded Pull-Ups
Lunges
Sit-Ups
Push Press / Jerk Warm-Up:
On Coaches Call Out Front Rack Knee Bend (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Rack Knee Bend Drive Onto Toes (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Push Press (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Rack Dip and Jump (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Rack Dip, Jump, Press (Enough Reps to See Everybody Do a Few and Make Corrections)
Clean Warm-Up:
On Coaches Call Out Clean Grip Down and up (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Clean Grip High Pull (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Hang Muscle Clean (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Squat (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Hang Clean (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Squat Clean (Enough Reps to See Everybody Do a Few and Make Corrections)
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Ski Jacks
Push-Ups or Knee Push-Ups
Strict Pull-Ups or Banded Pull-Ups
Lunges
Sit-Ups
Push Press / Jerk Warm-Up:
On Coaches Call Out Front Rack Knee Bend (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Rack Knee Bend Drive Onto Toes (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Push Press (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Rack Dip and Jump (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Rack Dip, Jump, Press (Enough Reps to See Everybody Do a Few and Make Corrections)
Clean Warm-Up:
On Coaches Call Out Clean Grip Down and up (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Clean Grip High Pull (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Hang Muscle Clean (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Squat (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Hang Clean (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Squat Clean (Enough Reps to See Everybody Do a Few and Make Corrections)
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Cossack Squats
Db Floor Press
Db Bent Over Row
Plank
Deadlift Warm-Up:
20 Seconds 90/90 Hip Roll Lift
20 Seconds Deadbug
20 Seconds KB Swing
On Coaches Call Out Empty Bar Deadlift (Enough Reps to See Everybody Do a Few and Make Corrections)
Db Bench Press Warm-Up:
15 Side Lying Db Shoulder Exertnal Rotation Right
15 Side Lying Db Shoulder Exertnal Rotation Left
15 Bent Over Db Y Raises
8 Negative Push-Ups
Double Under Work: (4:30)
20 Seconds Work / 20 Seconds Rest
Slow Single Unders
Power Jump Single Unders
Dead Stop Double Unders (1 Rep Stop Reset)
3 Single 1 Double
2 Single 1 Double
1 Single 1 Double
Doubles
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Cossack Squats
Db Floor Press
Db Bent Over Row
Plank
Sumo Deadlift Warm-Up:
20 Seconds 90/90 Hip Roll Lift
20 Seconds Cossack Squats
20 Seconds Deadbug
20 Seconds KB Swing
On Coaches Call Out Empty Bar Sumo Deadlift (Enough Reps to See Everybody Do a Few and Make Corrections)
Db Bench Press Warm-Up:
15 Side Lying Db Shoulder Exertnal Rotation Right
15 Side Lying Db Shoulder Exertnal Rotation Left
15 Bent Over Db Y Raises
8 Negative Push-Ups
Double Under Work: (4:30)
20 Seconds Work / 20 Seconds Rest
Slow Single Unders
Power Jump Single Unders
Dead Stop Double Unders (1 Rep Stop Reset)
3 Single 1 Double
2 Single 1 Double
1 Single 1 Double
Doubles
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Inchworms
Elevated Push-Ups
Ring Rows
Plank
Specific Warm-Up:
20 Seconds Work Prone T Raise
20 Seconds Work Prone Overhead Raise
20 Seconds Band Pull Apart Wall Slides
20 Seconds KB Bottoms up Press Right
20 Seconds KB Bottoms up Press Left
On Coaches Call Out Empty Bar Bench Press (Enough Reps to See Everybody Do a Few and Make Corrections
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Skipping
Wall Balls
Med Ball Crush Press Outs
Ring Rows
Flutter Kicks
Overhead Squat / Thruster Warm-Up:
20 Second Prayer Stretch
20 Second Calf Stretch Right
20 Second Calf Stretch Left
20 Second Frog Stretch
On Coaches Call Out Push Press
On Coaches Call Out Front Squat
On Coaches Call Out Thruster
On Coaches Call Out Overhead Half Squat
On Coaches Call Out Overhead Squat
Bathroom Break and Scaling Options:
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Wall Balls
Med Ball Crush Press Outs
Ring Rows
Flutter Kicks
Handstand Push-up Warm-Up:
20 Seconds Work / 5 Seconds Rest
Forearm Stretch
High Plank
Pike Push-up on Floor
Pike Push-up on Box
Head on Ab Mat Against Wall Kick UPS
Wall Walks
Wall Kick UPS
Overhead Squat / Thruster Warm-Up:
20 Second Prayer Stretch
20 Second Calf Stretch Right
20 Second Calf Stretch Left
20 Second Frog Stretch
On Coaches Call Out Push Press (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Front Squat (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Thruster (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Overhead Half Squat (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Overhead Squat (Enough Reps to See Everybody Do a Few and Make Corrections)
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Row or Bike
Elevated Push-up
Step UPS
Pull-up Negatives
Hollow Hold
Strict Pull-up Work:
30 Seconds Passive Hang
-Into-
3 Sets
8 Supinated Bicep Curls
10 Pronated Bent Over Barbell Rows
Rest 30 Seconds
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Row or Bike
Elevated Push-up
Step UPS
Pull-up Negatives
Hollow Hold
Front Squat Warm-Up:
20 Seconds Calf Stretch Right
20 Seconds Calf Stretch Left
20 Seconds Prayer Stretch
20 Seconds Kneeling Inner Thigh Stretch Right
20 Seconds Kneeling Inner Thigh Stretch Left
20 Seconds Deadbug
15 Plate Squat
On Coaches Call Out Front Squat Empty Bar (Enough Reps to See Everybody Do a Few and Make Corrections)
Strict Pull-up Work:
30 Seconds Passive Hang
-Into-
3 Sets
8 Supinated Bicep Curls
10 Pronated Bent Over Barbell Rows
Rest 30 Seconds
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Walking Lunges
Hanging Knee Raises
Push-Ups
Ring Row
Muscle-up Warm-Up:
20 Seconds Work / 10 Second Rest X 1 Round
Foot Assisted Pull-up
Foot Assisted Chest to Bar
Bar Dips
Foot Assisted Bar Muscle Up
Kip Swing
Kip Swing Hips to Bar
Muscle Up
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Bear Crawl Shuttles
Ring Rows
Assisted Ring or Box Dips
Strict Press Specific Warm Up:
10 Empty Bar Strict Press
8 Light Weight Strict Press
5 Moderate Weight Strict Press

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest
Skip
Air Squats
Ring Rows
Inchworm Push-Ups
Hanging Knee Raise
Single Leg Squat Specific Warm-Up:
20 Seconds Calf Stretch Right
20 Seconds Calf Stretch Left
20 Seconds Alt. Seated Leg Raises
20 Seconds Negative Single Leg Squat on Box Right
20 Seconds Negative Single Leg Squat on Box Left
20 Seconds Alt. Shrimp Squat or Assisted Shrimp Squat
20 Seconds Alt. Single Leg Squats or Assisted Single Leg Squats
Dumbbell Push Press Specific Warm-up:
On Coaches Call Out Thumbs on Shoulders Knee Bends
On Coaches Call Out Thumbs on Shoulder Drive Onto Toes
On Coaches Call Out Thumbs on Shoulder Push Press
On Coaches Call Out Thumbs on Shoulder Db Push Press
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Bear Crawl Shuttles
Ring Rows
Assisted Ring or Box Dips
Walking Lunges
Kneeling Band Crunch
Push Press Specific Warm-Up:
On Coaches Call Out Front Rack Knee Bends
On Coaches Call Out Front Rack Knee Bend Drive Onto Toes
On Coaches Call Out Push Press
Double Under Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Single Unders
Double Tap Penguin Jumps
3 Single Unders 1 Double Under
Double Tap Penguin Jumps
2 Single Unders 1 Double Under
Double Tap Penguin Jumps
1 Single Under 1 Double Under
Double Tap Penguin Jumps
Double Unders
Db Snatch Specific Warm-Up:
On Coaches Call Out Db Sumo Deadlift
On Coaches Call Out Db Sumo Deadlit High Pull
On Coaches Call Out Db Snatch
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Bear Crawl Shuttles
Ring Rows
Assisted Ring or Box Dips
Walking Lunges
Kneeling Band Crunch
Push Press Specific Warm-Up:
On Coaches Call Out Front Rack Knee Bends
On Coaches Call Out Front Rack Knee Bend Drive Onto Toes
On Coaches Call Out Push Press
Double Under Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Single Unders
Double Tap Penguin Jumps
3 Single Unders 1 Double Under
Double Tap Penguin Jumps
2 Single Unders 1 Double Under
Double Tap Penguin Jumps
1 Single Under 1 Double Under
Double Tap Penguin Jumps
Double Unders
Db Snatch Specific Warm-Up:
On Coaches Call Out Db Sumo Deadlift
On Coaches Call Out Db Sumo Deadlit High Pull
On Coaches Call Out Db Snatch
Bathroom Break and Scaling Options: