Roll out/Stretch 10 min
2 Rounds of:
-200m run
-5 Roll to stands/10 Hollow rocks
-10 Plate ground to OH
-10 OH walking lunges
-5 Burpees pull-ups
AMRAP 20 Min:
-20 Burpee box jump overs, 24/20
-20 KB swings
-20 Single arm OH walking lunges
-200m Single arm farmers carry
-400m run
*Use same KB for all movements. Record weight used in notes.
AMRAP 12 Minutes:
-200m Run
-8 MC hip stretches
-8 Shoulder kips
-8 Muscle cleans
-4 Thrusters
-4 Burpees
-4 Pull-ups
3 Rounds for time of:
21 Thrusters, 115#/85#
21 Chest to bar pull-ups
*Scale weight, sub regular pull-ups, etc. as needed.
In 15 minutes:
Row 500m
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
Sled push or Yoke carry
Every 2 minutes for 20 minutes:
-10 Quick feet
-7-12 HR push-ups
-7-12 Toes to bar
*Rx+ ring dips. Pick a rep scheme and try to stick with it each round. Score is total reps of HR PUs and TTB completed (do not score QF).
In 15 minutes:
Row 500m
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
For time:
Run 200m, rest 30 seconds
Run 400m, Rest 60 seconds
Run 800m, Rest 90 seconds
Run 400m, Rest 60 seconds
Run 200m
2 Rounds of:
Run 400m
10 Burpees
10 KB swings
10 Toes to bar
15 Minute Ladder:
20 Double unders
5 Burpees
1 Muscle up
20 Double unders
5 Burpees
2 Muscle ups
*Continue doing 20 Double unders, 5 burpees, and then add 1 muscle up each round. Sub assisted MUs or do 2 pull-ups + 2 dips for each MU.
In 15 minutes:
Row 500m
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
5 Rounds for time of:
350m Row
10 Box jumps
*Start box jumps at 24″/20″ and add height each round if possible. Goal is to finish as high as possible. Scaled/Masters start at 20″/16″. Rx+ start at 30″/24″.
Stretch/Roll out 10 minutes
AMRAP 5 Minutes:
-10 Quick feet
-5 Plate ground to OH
-5 Plate bent over rows
-6 Air squats
-6 Lunge jumps
-Handstand hold
AMRAP 20 Minutes:
-10 Weighted reverse lunges
-10 Weighted box step ups, 24/20
-2 Rope climbs, 18/15
-300m Run
*Workout done w/ single DB. Record weight used in notes. Sub 20 pull-ups/jumping pull-ups/ring rows for the rope climbs.
AMRAP 10 Min:
-3 Burpees
-3 muscle clean + shoulder presses
-3 Front squats
-3 Push jerks
-6 Lunge jumps
-6 Toes to bar
For time:
25 Clean & Jerks, 135#/95#
Rest 2 minutes
50 Burpees
Rest 2 minutes
75 Cal Row
Rest 2 minutes
100 Abmat sit-ups
*Rx+ GHD sit-ups and 185#/125#
Roll out 10 Minutes
AMRAP 5 Minutes:
3 Burpees
4 Pull-ups
5 Roll to stands
6 Lunge jumps
Handstand hold
5 Rounds for time of:
350m Row
20 Ring push-ups
Row 500m
Calf stretch
KB goblet squat stretch
PVC pass throughs
Burgener WU
50-40-30-20-10 rep rounds for time of:
Double unders
Abmat sit-ups
*Perform 6 snatches after each round, 115#/75#. Scaled/Masters 85#/55#. Rx+ 155#/105# snatches and sub 1/2 TTB for sit-ups.