the complete coach — General 2

high intensity / met-con workouts

#1: 12 MINUTE AMRAP

```
5 PUSH UPS
```
```
10 TORTURE SQUATS
```
```
15 CRUNCHES
```
```
20 STANCE SWITCHES
```
```
25 HALF SQUATS
```

As many rounds as possible in 12 minutes. No equipment needed.

#2: 10 minute EMOM

```
5 BURPEES
```
```
6 PUSH UPS
```
```
7 CRUNCHES
```
```
8 JUMPING LUNGES
```

#3: 10 minute AMRAP/15 minute AMRAP or 10 rounds (very tough!)

```
10 high knees
```
```
10 jumping lunges
```
```
10 push ups
```
```
10 mtn climbers
```
```
10 oblique mtn climbers
```
```
10 burpees
```
```
10 k/bell swings
```
```
10 butterfly kicks
```
```
10 scissors
```
```
10 sit up and reach up
```

#4 14 minutes: 7min EMOM + 7min AMRAP

EXPLOSIVE POWER:

7 minutes EMOM  3+3 dumbell snatches

7 minutes AMRAP:

```
7 box jumps + 7 pull ups
```

keep the movements clean and full (no shortcuts) and with the snatches maximum speed and power in EACH movement (don’t ‘‘rep’’ them!)

#5 16 minutes: 8min EMOM x 2

EXPLOSIVE POWER FIRST 8 MINUTES:

```
8 kettlebell snatches (4 each side)
```

GRIND SECOND 8 MINUTES:

```
12 push ups + 12 jumping lunges
```