Rotator cuff warm-up
Overhead band stretch
Front rack stretch
15 Hang muscle cleans
10 Shoulder presses
30 Walking lunges
–
EMOM 6 Minutes:
-6 Split jerks
-5 Roll to stands
-Handstand hold
5 Rounds for time of:
-20 Weighted step-ups, alternating legs each rep, 50#/35#
-15 Pull-ups
*Rx+ 65#/45# & C2B pull-ups
Row 500m
Straight legged deadlifts
Good mornings
Barbell front rack stretch
Hang muscle cleans
–
EMOM 6 Minutes:
-4 Hang power cleans
-4 Front squats
-4 Burpees
-Handstand hold
AMRAP 12 Minutes:
50 Double unders
15 KB swings, 55#/35#
20 HR push-ups
Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
AMRAP 12 Minutes:
-5 Pull-ups
-10 Air squats
-15 Sec OH barbell hold
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.
AMRAP 20 Min:
-2 Shuttle sprints
-40 Handstand push-ups
-60 Weighted walking lunges
-40 Sledgehammer strikes
*Sub DB push presses for HSPUs. Use sandbag or heavy KB/DB for weighted walking lunges.
Row 500m
Run 400m
Sampson stretch
PVC pass throughs
OH squats
Handstand walks/holds
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
AMRAP 25min:
Run 800m
2 Rope climbs, 18’/15′
4 Tire flips, #2, #3
2 Wall climbs, 8’/6′
Row 2 minutes
Bear crawl 1 lap
Backwards crab walk 1 lap
Frog hops 1 lap
*Hand stand hold after each of above.
AMRAP 12 Minutes:
Row 150m
10 Box jumps
2 Wall walks
Roll out 10 min
–
AMRAP 5 Min:
6 MC hip stretches
5 Toes through rings
4 Wall squats
3 Rounds, each for time of:
1000m row
60 Abmat sit-ups
30 Burpees
*Rest 5 minutes between rounds. Perform first round at 50% effort, second round at 70% effort, and the third at 90% effort.
Jump rope 1 minute
10 Mountain climber hip stretches
10 Supermans
30 Sit-ups
10 Supermans
10 Mountain climber hip stretches
Jump rope 1 minute
Work up to heavy set of 8
5 Rounds for time of:
5 Pull-ups
6 KB swings using weight from above
7 Squat jumps
Row 500m
Rotator cuff WU
Hip circle band WU
–
Clean grip:
-Dip shrugs
-Dip shrug high elbows
-Hang muscle cleans
-Front squats
–
Snatch grip:
-Dip shrugs
-Dip shrug high elbows
-Hang muscle snatches
-OH squats
A or B, not both.
A or B, not both.
21-15-9 Reps of:
-Squat cleans
-Box jumps, 24″/20″
-OH squats
*Rx 95#/65#, Rx+ 115#/75#
Various agility drills using ladder or hoops.
Sled push or Yoke carry
Minimum of 3 trips total (newer members no more than 2 sled pushes)
15 Minute ladder:
Run 100m
2 Pull-ups
Run 100m
4 Pull-ups
Run 100m
6 Pull-ups, etc.
*Continue adding 2 pull-ups each round until time expires. Rx+ for chest to bar. If you get to the round of 20 pull-ups, you completed 9 full rounds + whatever was completed in the round of 20.