Workouts

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
Walking Lunges
Negative Push-Ups
Ring Rows
KB Sumo Deadlifts
Double Under Skill Work:
20 Seconds Work / 30 Seconds Rest
1) Hops
2) Hops on Target
3) High Hops on Target
4) Hops on Target Single Penguins
5) High Hops on Target Single Penguins
6) High Hops on Target Double Penguins
7) Single Under
8) High Hip Single Under
9) 3 Single Under 1 Double Under
10) 2 Single Under 1 Double Under
11) 1 Single Under 1 Double Under
12) Double Under Attempts
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
Bike or Row
Walking Lunges
Push-Ups or Elevated Push-Ups
Double Db Row
Hanging Knee Raises
Deadlift Warm-Up:
2 Minutes to Check All Athletes Starting Position and Make Adjustments
Db Snatch Technique Breakdown:
5 DB Sumo Deadlift
5 DB Sumo Deadlift High Pull
5 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
Bike or Row
Walking Lunges
Push-Ups or Elevated Push-Ups
Double Db Row
Hanging Knee Raises
Deadlift Warm-Up:
2 Minutes to Check All Athletes Starting Position and Make Adjustments
On Call Out Deadlifts (Enough Reps to See Each Athlete Perform a Few Reps)
Db Snatch Technique Breakdown: (With Coach)
5 DB Sumo Deadlift
5 DB Sumo Deadlift High Pull
5 DB Snatch
Bathroom Break and Scaling Options:
15 Side Lying DB Shoulder External Rotation Right
15 Side Lying DB Shoulder External 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
Skip on Round 1 / Double Unders on Round 2
Chin-Ups or Chin-up Negatives
Air Squats
Db Floor Press
Db Goblet Deadlift
Run Warm-up
20 Seconds Foward Leg Swings per Side
20 Seconds Lateral Leg Swings per Side
20 Seconds Cross Body Arm Swings
20 Seconds Calf Stretch per Side
20 Seconds Runner Stretch per Side
20 Seconds Quad Stretch per Side
200M Run
30 Seconds Lengths Skipping A’s
30 Seconds Lengths Butt Kickers
30 Seconds Punter Kicks
Bench Press Warm-Up: (5 Min)
20 Seconds Prone T Raise
20 Seconds Prone Overhead Raise
20 Seconds High Plank Shoulder Taps
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 2 Rounds
High to Low Plank
Negative Push-Ups
Ring Rows
Hollow Hold
Bench Press Warm-up
20 Seconds Work Prone T Raise
20 Seconds Work Prone Overhead Raise
20 Seconds Band External Rotation Right
20 Seconds Band External Rotation Left
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 Correction
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
Skip on Round 1 / Double Unders on Round 2
Chin-Ups or Chin-up Negatives
Air Squats
Db Floor Press
Db Goblet Deadlift
Run Warm-up
20 Seconds Foward Leg Swings per Side
20 Seconds Lateral Leg Swings per Side
20 Seconds Cross Body Arm Swings
20 Seconds Calf Stretch per Side
20 Seconds Runner Stretch per Side
20 Seconds Quad Stretch per Side
200M Run
30 Seconds Lengths Skipping A’s
30 Seconds Lengths Butt Kickers
30 Seconds Punter Kicks
Bathroom Break and Scaling Options:

Chalk Talk:
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Ring Rows
Assisted Ring or Box Dips
Walking Lunges
Lying Leg Raises
Clean Mobility:
20 Seconds Calf Stretch per Side
20 Seconds Half Kneeling Inner Thigh Stretch per Side
20 Seconds Forearm Stretch per Side
Clean Technique Breakdown: (With Coach Using PVC)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Strict Pull-up Work:
30 Seconds Passive Hang
-Into-
3 Sets
8 Hammer Curls
6 Paused Negative Pull-Ups (Pause 3 Seconds With Chin Over the Bar)
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
Shuttle Runs
Ring Rows
Assisted Ring or Box Dips
Walking Lunges
Lying Leg Raises
Clean Mobility:
20 Seconds Calf Stretch per Side
20 Seconds Half Kneeling Inner Thigh Stretch per Side
20 Seconds Forearm Stretch per Side
Clean Technique Breakdown: (With Coach Using Pvc)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Strict Pull-up Work:
30 Seconds Passive Hang
-Into-
3 Sets
8 Hammer Curls
6 Paused Negative Pull-Ups (Pause 3 Seconds With Chin Over the Bar)
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
Air Squats
Ring Rows
Glute Bridge
Sit-Ups
Clean Mobility:
20 Seconds Calf Stretch per Side
20 Seconds Half Kneeling Inner Thigh Stretch per Side
20 Seconds Forearm Stretch per Side
Clean Technique Breakdown: (With Coach Using Pvc)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Back Squat Warm-up
On Call Back Squats (Enough Reps to See Each Athlete)
Bathroom Break and Scaling Options:

Chalk Talk: (3 Minutes)
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Jumping Jacks
Air Squats
Ring Rows
Glute Bridge
Sit-Ups
Back Squat Specific Warm-Up:
20 Seconds Calf Stretch Right
20 Seconds Calf Stretch Left
20 Seconds Kneeling Inner Thigh Stretch Right
20 Seconds Kneeling Inner Thigh Stretch Left
20 Seconds Deadbug
12 Plate Squat
On Coaches Call Out Back Squat Empty Bar (Enough Reps to See Everybody Do a Few and Make Corrections)

30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Air Squats
Ring Rows
Glute Bridge
Sit-Ups
Clean Mobility:
20 Seconds Calf Stretch per Side
20 Seconds Half Kneeling Inner Thigh Stretch per Side
20 Seconds Forearm Stretch per Side
Clean Technique Breakdown: (With Coach Using Pvc)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Bathroom Break and Scaling Options:

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:

10x Band Shoulder Rotations
8x Empty Bar Back Squat
6x Empty Bar Good Morning
6x Alt. Lunge & Twist to 2s hold

w/ empty bar
A) 3 sets: 3 Push Press + 2 Push Jerk
B) 3 sets: 3 Strict Press in Split + 3 Jerk Balance + 3 Tall Split Jerk
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean + 3 Front Squat
D) 3 sets: 2 Dip Power Clean + 2 Dip Clean

10x PVC Shoulder Rotations
6x Band Pull Apart
5x Plate Halos w/ light plate
5x Band Good Morning
4x Alt. Lunge & Reach Hold 2s

A) 3 sets: 5 Snatch Grip Push Press + 3 Snatch Balance + 3 OHS
w/ empty bar
B) 3 sets: 1 Snatch Deadlift + 1 pull to Above Knee + 1 Pull to Mid + 1 pull to Power
w/ empty bar

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:

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
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
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: