Various agility drills using ladder or hoops.
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 of:
30 Toes to bar
21 Ground to overhead, 95#/65#
Roll out 5 minutes
Banded Calf/hamstring stretch
Couch stretch
OH band stretch
Half pigeon stretch
Twister chest stretch
Reverse bridge stretch
T-spine openers
–
Start warming up on squats.
*Do at least 20 walking lunges and 1-200m run.
Every 3 Minutes for 30 minutes:
Minutes 0, 6, 12, 18, 24 – 5 Back squats
Minutes 3, 9, 15, 21, 27 – Run 400m
*Workout is scored by weight used. Record run times in the notes.
Shoot for 70-75% of 1RM. Any more than that will probably be a struggle.
Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
Pick weight you can walk around cage without setting down.
3 Rounds for time of:
20 V-ups
Farmer’s carry – 2 laps around cage
200m Run
Row 500m
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Skin the cats
KB snatches
KB windmills
HS holds
5 Rounds for time of:
12 Pull-ups
7 Power cleans, 115#/75#
50 Double unders
*Rest 3 minutes between rounds. Rx+ for C2B & 155#/105# PCs.
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
5 reps with one leg, then switch = 1 set
7 Rounds for time of:
5 Air squats
5 Push-ups
5 Burpees
Row 500m
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Skin the cats
OH squats
Sots presses
Pistols
5 Rounds for time of:
5 Deadlifts, 275#/185#
10 Burpees
Row 500m
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Skin the cats
KB snatches
KB windmills
HS holds
AMRAP 30 Minutes:
20 Cal rows
20 HR push-ups
20 KB swings, 55#/35#
20 Box jumps, 24″/20″
20 V-ups
*Rx+ for ring dips and TTB. Keep the weight light and keep moving.
Agility Ladder
– follow up each trip with 10 reps of one of the following:
–Pull-ups x 2
–Push-ups x 2
–Sit-ups x 2
–Supermans x 1
–Mountain climber hip stretches x 1
–Squats x 2
5 Rounds of:
9 Sumo deadlift high pulls
7 Pull-ups
5 Burpees
*2 groups. First group goes while second rests, then switch. Go as fast as possible with good form.
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.
5 Station WOD
4 MinStation:
-Sledgehammer strikes
-800m run (both partners)
-Ring dips/HR push-ups
-Sled pushes
-Double unders
*Scale run as needed to finish in 4 min.
Various agility drills using ladder or hoops.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
5 Rounds for time of:
2 Rope climbs
20 Weighted DB step-ups, 20″ with 35#/20# each hand. Box height should be so that hip is slightly below knee when foot is on box.
400m Run (or 500m Row). *Scaled/Masters 15 Ring rows, 25#/15# DBs, and 300m Run or 375m Row. Rx+ 3 Rope climbs, 50#/35# DBs.