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:
30 Ring rows
2 Reverse sled pulls
40 Air squats
2 100m Sprints
*Rx+ 4 Rope climbs and OH walking lunges 35#/25#
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:
6 Rope climbs, 18’/15′
2 Reverse sled pulls (down & back = 1)
40 OH walking lunges, 45#/35#
2 200m runs
*Rx+ use tire for sled and 65#/45#
Complete all 3 segments without setting bar down.
Warm-up for 8 minutes then start your sets.
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Do 2 warm-up sets, then begin sets.
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.
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#
Various agility drills using ladder or hoops.
Sled push or Yoke carry
4 Rounds for total reps:
1 Min Box jumps
1 Min Rest
1 Min KB swings
1 Min Rest
In 10 Minutes:
1 min each of:
-Jumping jacks
-Bear crawls
-Reverse crab walks
-Duck walks
-Shoulder kips
-Frog hops
-Inch worm push-ups
Cal row in remaining time.
Sled push or Yoke carry
4 Rounds for total reps:
1 Min Wall balls, 20#/14#
1 Min Rest
1 Min KB swings, 55#/35#
1 Min Rest
In 10 minutes:
Row 500m
30 Sec Sampson stretch each leg
20 Shoulder kips
10 Mountain climber hip stretches
Run 400m
30 Sec Reverse bridge stretch
20 Shoulder kips
10 Mountain climber hip stretches
Pistol practice in remaining time (sub med ball cleans if needed)
For time:
Run 400m
25 Pull-ups
Run 400m
50 DB snatches, alt arms each rep, 50#/35#
Run 400m
25 OH squats, 95#/65#
*Rx+ C2B pull-ups, 75#/55#, and 135#/95#
Warm-up sets of 10-7-5, then start on your 3’s.
Group Stretch, then 3 rounds of:
– Row 150m
– 20 Sec plank hold
– 5 OH squats
– 10 Sec ring row hold
Recommend sets of 10, 7 for warm-up, then start on your 5’s.
AMRAP 12 minutes:
Run 200m
10 DB snatches, alt arms
10 DB push-presses, 5 each arm
In 10 Minutes:
50 Double unders
30 Sec Sampson stretch each side
20 Shoulder kips
10 Mountain climber hip stretches
50 Double unders
30 Roll to stands
20 Burpee pull-ups
Handstand practice in remaining time. If you are not comfortable doing handstands, row for calories.
Perform warm-up sets of 10-7-5, then start your 3’s. Increase weight each set if possible.
3 Rounds for time:
30 Cal Row
20 Burpee box jumps, 24″/20″
10 Mountain Climber Push-ups (3 steps + 1 push-up = 1 rep)