March 13th


Download the week

Bench Press 

On the 3:00 x 3 Sets: 

8 Bench Press  

Start First Set at 60% & Build 

"Space Force" 


21/16 Calorie Row 

16 Alternating Single Arm Hang DB Snatch

16 Push-ups

Rest 1 Minute


18/14 Calorie Row 

14 Alternating Single Arm Hang DB Snatch

14 Push-ups

Rest 1 Minute


15/12 Calorie Row 

12 Alternating Single Arm Hang DB Snatch

12 Push-ups

KG | (24/15)



21/16 Calorie Row 

16 Alternating Dumbbell Snatches (50/35)

16 Handstand Push-ups

Rest 1 Minute


18/14 Calorie Row 

14 Alternating Dumbbell Snatches (50/35)

14 Handstand Push-ups

Rest 1 Minute


15/12 Calorie Row 

12 Alternating Dumbbell Snatches (50/35)

12 Handstand Push-ups

For the Coach

Resource Drive

Workout Overview


In part 1 we’ve got bench press strength work with 3 sets of 8 reps. Athletes should target a challenging load without going so heavy that they might fail a rep. In part 2, we've got a spicy interval piece for the lungs and shoulders today as we try to push past the mental wall that sets in quickly. Finding a way to keep manageable sets while trying not to get slowed or stopped anywhere will be key early on. The purpose of the drop in volume each AMRAP is to keep the cycle rate aggressive even as we fatigue.


Total rounds plus reps during each interval.


Calorie Row | :60, :50, :40 respectively. 
DB Snatch | Unbroken all rounds.
Push-ups | 3 sets or less.

The One | Teaching Focus

Blades, Butt, Feet 
On the bench press, we want to emphasize 3 points of contact. Shoulder blades pressing into the bench, butt pressing into the bench, feet pressing into the floor.


Calorie Row
Reduce Reps
1:00/:50/:40 Time Cap
18/15, 15/12, 12/9 Calorie Ski 
21/16, 18/14, 15/12 Calorie Bike Erg

DB Snatch
Reduce Loading
Reduce Reps 
Kettlebell Swings 
Empty Barbell Hang Power Snatches

Reduce Reps 
Hand Release Push-Ups 
Box Push-Ups 
Dumbbell Bench Press


In part 1, pair athletes up in groups of 2 or 3. Cue athletes to lift on alternating minutes so that you can keep eyes on each athlete as they lift. Pay particular attention to the need to spot athletes in their lifts. 

In part 2, athletes will begin at the beginning of the AMRAP each time. Athletes do not pick up where they left off the previous round. With this being the case, you can manage a large class by allowing some athletes to begin on the push ups and work backwards. You can also stagger start times by :60-:90.

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

“Rowling” Game 

  • 3 Rounds
  • Athletes attempt to row exactly 100m.
  1. Athletes place the handle of the rower back down in order to indicate they’re finished with their pulls. 
  2. The athlete completes the number of burpees equal to the number of meters they were above or below the 100m mark.

Specific Warm-Up
(9-19 minutes)

Workout movement prep :30 each 

  • Get out DBs 
  • Down dog to up dog 
  • Alternating DB deadlift 
  • Scorpions
  • Alternating DB swing 
  • Eccentric push ups 
  1. Focus on maintaining a 45 degree angle of the elbow 
  2. Control down as slowly as possible 
  • Alternating DB snatch 
  1. Focus on keeping the DB close to the body 

Bench Press | tell, show, do, check 

  • Move to racks / benches 
  • Establish stance, grip, & set up 
  1. Shoulder blades & butt on bench 
  2. Feet on the floor 
  3. Hands outside shoulders with full grip on bar 
  4. Eyes under barbell 
  5. Visible arch in lower back
  • 5 cued reps 
  1. Focus on maintaining set up position 
  2. Focus on 45 degree elbow position throughout reps

(19-36 minutes)

  • 8:00 to build to workout weight
  • Every 3:00 x 3 sets
  1. Calling athletes on the minute
  2. Manage the room and give yourself opportunity to see/correct each athlete at least once. 
  • Transition to part 2

(36-42 minutes)

Practice Round 

  • 9/7 Calorie Row
  • 6 Alternating Single Arm Hang DB Snatch
  • 6 Push-ups


Workout adjustments if needed

(42-56 minutes)

Look For

  • Bench Press
  1. Maintaining set up position of blades, butt, and feet throughout the rep.
  2. Cue athletes to keep their elbows in if they are flaring them to a 90 degree angle. 

  • DB Snatch
  1. Keep the DB close.
  2. Cue athletes to pull the elbow high and outside rather than swing the DB. Use the legs.
  3. Cue athletes to squeeze their legs and butt before pulling the DB

  • Row
  1. Leg Drive.
  2. Emphasize the initiation of the rowing stroke with a powerful leg drive.
  3. Athletes should push through their legs before engaging their back and arms.

  •  Post Workout Clean Up & Chat (56-60 Minutes)

Additional Elements

Home Workout

50 Double unders
16 Alternating Single Arm Hang DB Snatch
16 Push-ups

Rest 1 Minute

40 Double unders
14 Alternating Single Arm Hang DB Snatch
14 Push-ups

Rest 1 Minute

30 Double unders
12 Alternating Single Arm Hang DB Snatch
12 Push-ups


“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there? We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses.

After Party

3 Sets
10 Strict tempo dips (3 second hold at lockout)
:15 Chin over bar hold

Have questions?

Reach out!

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