Static stretches, yoga poses, etc.
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Using bands or PVC
Suit and rank determine work.
20 Minutes Partner AMRAP
20 Clean and Jerk
40 Weighted Step Up
60 Weighted Sit Up
See above
Perform 10 Rounds of the following:
Row 250m
*Rest 3 minutes between efforts.
On floor: Side roll, hip raises, cat/camel, etc..
Practice DU’s for 2 minutes
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
2 Rounds of:
30 Calorie Row
25 Toes to Bar
20 Wall Ball
Static stretches, yoga poses, etc.
– Med ball cleans (bounce at bottom each rep)
– Mountain climber hip stretch
– Shoulder kip/pull-ups
20 seconds on/10 seconds off, 3 times through
21-15-9
Thrusters, 95# / 65#
Pull-ups
Static stretches, yoga poses, etc.
Snatch warm up and skill w/ PVC
10 Minute Ladder:
10 Unbroken Double unders
20 Unbroken Double unders
30 Unbroken Double unders
40…
*Continue adding 10 reps each round until time expires. Perform 5 roll to stands for each break (excluding between rounds). Your score is the highest completed round.
Neck, Shoulders, Hips, Knees, Ankles
Practice DU’s for 2 minutes
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
Every Minute on the Minute (EMOTM)
Even: 5 Roll to Stand
Odd: Kettlebell Swing
Static stretches, yoga poses, etc.
EMOTM 30 Minutes:
Even: 1 Clean & jerk
Odd: 7 Burpees
*Increase weight each lift if possible. Record heaviest successful lift as well as the number of burpees completed each round. Scale reps as needed.
Front/Back Kick, Side to Side Kick, Squat, etc. Dynamic
10 each with a partner
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
With a partner:
4 rounds of
500M Row
25 Slamball
One partner rows while the other does the slamballs. When both are done switch stations. Each partner will do all movements.
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
For time (20min cap):
10 Rounds of:
15 ball slams, 30#/20#
10 ring dips
20 lunge jumps
Then,
10 Rounds of:
10 toes to bar
10 slam ball cleans, 30#/20#
20 quick feet