Row 500m
Sampson stretch
Rotator cuff warm-up
Hip circle band warm-up
10 Burpee pull-ups
15 Wall balls
5 Rounds for time of:
15 Roll to stands
15 Burpees
15 Wall balls, 20#/14#
Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
In 12 Minutes:
-Row 500m
-5 Wall walks
-30 Wall balls
-Burpee box jump overs in remaining time.
Roll out 10 minutes
Row 500m
10 Roll to stands
10 Burpees
EMOM 30 Minutes:
Min 1: 5 Bench Presses
Min 2: 3 Deadlifts
Min 3: 10 Quick Feet
*Pick weight that you can manage for all rounds and stick with it. Add BP & DL weight together for score.
Group Stretch
-10 KB swings
-10 Push-ups
-10 Ring rows/Pull-ups
-10 Box jumps
5-Rounds for time:
35 Kettlebell Swings, 1.5 pood
30 Push-ups
25 Pull-ups
20 Box Jumps, 30″
1-Mile Run
In honor, U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California, died Jan. 28, 2013
To learn more about Gaza click here
Perform solo or with a partner. Perform 3-5 rounds if possible, scale as needed.
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:
-800m Run
-40 Weighted step-ups
-40 DB snatches
-20 Burpees over partner holding plank
-2 Reverse tire/sled pulls
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
AMRAP 15 Minutes:
-200m Run
-15 OH squats, 115#/75#
-200m Run
-15 C2B pull-ups
*Scale weight as needed. Sub jumping chest to bar pull-ups.
Bear crawl
Backwards crab walk
Inch worm push-ups
Frog hops
*Handstand kick ups after each movement.
Take a single DB from the ground up to shoulder and then overhead (push-press/strict press okay, but DB must touch the shoulder and cannot be one continuous movement.
AMRAP 15 minutes:
-200m Run
-14 DB clean & jerks (7/arm)
-14 Box jumps
Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
AMRAP 12 Minutes:
7 KB Swings
7 V-ups
35 Jump ropes
Run 400m
30 Walking lunges
20 Shoulder kips
10 Burpee pull-ups w/ perfect push-up
3 Rounds for time:
20 OH walking lunge steps, 45#/35#
10 Box jumps, 24″/20″
*Rx+ 65#/45# & 30″/24″
Various agility drills using ladder or hoops.
6 Rounds for total reps:
1 min Row (cal)
1 min Burpees
1 min Double unders
1 min Rest
Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders.