5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
3 Rounds for time:
20 OH walking lunge steps, 45#/35#
10 Box jumps, 24″/20″
*Rx+ 65#/45# & 30″/24″
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
21-18-15-12-19-6-3 Reps of:
Sumo deadlift high pulls, 75#/55#
L-sit holds (in seconds)
*Rx+ 115#/75# and L-pull-ups; scaled/masters 55#/35# and V-sit holds..
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
Perform 6 Rounds of the following:
1 minute plank hold
300m Row
Rest 3 minutes between rounds
*Go 100% effort on all rounds. Post row time for each round, so set rower to count down and have it ready before each plank hold.
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
AMRAP 10 minutes:
10 DB Snatch alternating
10 Plank Walk
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
EMOTM for 30 Minutes:
5 Burpees
2 DB snatches (heavy, 1 each arm)
20 Double unders
Compare to 12/7/15. Scaled/Masters 3 burpees, 2 DB snatches, and 30 singles/round
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
warm up to heavy-ish weight and increase 5-10 lbs each rep if possible.
For time:
50 pull-ups
50 squats, 95#/65#
*Partition as need. Rx+ C2B pull-ups and 155#/105#. Scaled/Masters RRs and 75#/55#.
High knees, butt kicks, etc. Dynamic.
5 Rounds for time:
4 Man Maker
10 Weighted Box Step Ups
10 Toes to Bar
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
For time:
Row 250m
10 Split jerks, alt. legs each rep
Row 250m
20 Mtn climber push-ups
Row 250m
10 Split jerks, alt. legs each rep
Row 250m
*Rx 115#/75#; Rx+ 175#/115# & 20 ring dips in place of MCPUs; scaled/masters 95#/65# & regular push-ups.
Front/Back Kick, Side to Side Kick, Squat, etc. Dynamic
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
20 minute AMRAP with a partner, one partner works the other rests.
100 Abmat Situps
80 Air Squats
40 Dips
40 Burpees
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: (25 Min Cap):
30-30-25-25-20-20 Cal Row
25-25-20-20-15-15 Med ball sit-ups/TTB
20-20-15-15-10-10 Med ball cleans/Hang Squat Cleans 115#/75#
15-15-10-10-5-5 Dips/HSPUs
Partner A does 30 cal row, then partner B does 30 cal row. Partner A now does 25 cal row, partner B then does 25 cal row. Continue alternating until every movement has been completed. Start back over until 20min cap is reached.