*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here


Thruster and Pull-Up Progression/Warm-Up (8-10 minutes)



21-15-9 of:

Thrusters (65/95)


Goal=Under 8 minutes


Coaches Choice Warm Down

Stimulus Goal:

Why Do This Workout?  Because it’s the most classic workout ever. This will test you and show you your ability to pull with your upper body, and how full body pushing is coupled with it. The goal is to finish this workout under 10 minutes. There may be a big spread in class, where some finish at 3 minutes and others may finish closer to the 10 minutes.

Duration and Feel: 10 or less minutes. You will feel a lot of leg burn and a lot of lung burn if you push really hard. You shouldn’t need to break the pull ups or thrusters up more than 3 times for the set of 21 or 15. Try and squeak through the set of 9 reps unbroken. 

Specific warm-up focus: Kipping pull up progression, squats, and presses for the thrusters

Scaling Options: Lighter weight on BB, jumping pull ups or ring rows for Fran.