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Paula Jager
12 hours 35 minutes ago

  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:

Paula Jager
12 hours 35 minutes ago

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)

Paula Jager
12 hours 36 minutes ago

 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%)

Paula Jager
12 hours 37 minutes ago

 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

Paula Jager
3 days 5 hours ago

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 

Paula Jager
6 days 7 hours ago

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:

Paula Jager
1 week ago

WARM-UP -
3:00 Machine

-into-
7:00 AMRAP

Paula Jager
1 week 1 day ago

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)

Paula Jager
1 week 2 days ago

WARM-UP -
Hip Halo

-into-
8:00 AMRAP

Paula Jager
1 week 3 days ago

WARM-UP -
Hinshaw Warm Up
WORKOUT PREP -
3 sets:
100m Run (build in pace) (or
8/6 calorie Air Bike, if biking)

-rest 30 seconds between-
WORKOUT - Big Ten