Row 500m
Samson stretch
Hip circle band WU
Reverse bridge
Shoulder kips
–
AMRAP 5 Minutes:
-3 Ring rows
-3 Med ball cleans
-4 Push-presses
-4 Walking lunges
-10 Sec HS hold
AMRAP 25 Minutes:
-Row 40 Cal
-40 Weighted step-ups, 50#/35# & 24″/20″
-40 V-ups
-40 DB snatches, 50#/35#
-20 Pull-ups
2 Rounds:
Row, 1 min
Walking lunges, 30 sec
Backwards crab walk, 30 sec
Bear crawl, 30 sec
Frog hops, 30 sec
Use DBs as needed.
21-15-9 Reps of:
-Hang power cleans
-Burpee box jumps
Row 500m
Calf stretch
KB Goblet squat stretch
Half pigeon
OH band stretch
Laying twister stretch
–
AMRAP 5 Minutes:
-4 Lunge jumps
-4 Toes to bar
-4 MC hip stretches
-4 Push-ups
-4 KB swings
-Front rack barbell stretch
21-15-9 reps of:
Power cleans, 155#/105
Burpee box jumps, 24″/20″
*Scaled/Masters 115#/75# and 20″/16″. No Rx+ – just go all out.
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
EMOM 24 Minutes:
-Minute 1: 4 Back squats
-Minute 2: 8 DB Shoulder presses
-Minute 3: 25 Double unders/40 Single unders
Row 500m
Run 10 laps around cage
20 Walking lunges
20 Shoulder kips
5 Inch worm push-ups
10 MC hip stretches
5 Burpee pull-ups
EMOM 30 Minutes:
Minute 1: 3 Heavy back squats
Minute 2: 8 DB Shoulder presses
Minute 3: 25 Double unders
*Score by weight of back squats. Note DB weight i notes. Rx + sub 10 HSPUs for the DBSPs and UB DUs.
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 25 minutes:
-40 V-ups
-40 KB swings, 55#/35#
-20 MC push-ups
-40 Reverse lunge steps w/ KB
-40 Ball slams, 30#/20#
*Sub TTB and heavier KB swings for Rx+. One partner working at a time.
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.
EMOM 30 Minutes:
Minute 1: 2 Heavy deadlifts
Minute 2: 10 Wall balls, 20#/14# to 10’/9′
Minute 3: 1 Rope climb, 18’/15′
*Pick a heavy DL weight and stick with it if possible. Rx+ for 12’/10′ targets and 2 rope climbs/round.
Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.
Use kids bars, sub jumping, etc.
AMRAP 15 Minutes:
15 Cal row
10 Wall balls
5 Bar muscle ups
Roll out 5-10 min and get after it!
Max Effort 10k Row
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
AMRAP 12 Minutes:
-5 Push-ups
-10 Quick feet
-15 Kipping knee raises
-Rest 30 seconds