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 12 Minutes:
100′ Farmers’ Carry
10 Wall balls
2 Wall walks
Run 800m
30 Walking lunges
20 Shoulder kips
15 Wall balls
10 Burpee pull-ups
For time:
Run 200m, rest 30 seconds
Run 400m, Rest 60 seconds
Run 800m, Rest 90 seconds
Run 400m, Rest 60 seconds
Run 200m
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
3 Rounds for time of:
-400m Run (2 laps around bldg)
-15 KB swings
-10 Box jumps
Roll out 10 Minutes
Row 500m
30 DUs
20 KBS
10 Ball slams
5 MC Push-ups
Tabata Style, for total reps:
-Ball slams, 30#/20#
-Double unders
-KB Swings, 55#/35#
-MC Push-ups (3 steps + 1 push-up = 1 rep)
*Perform 20 sec on/10 off x 8 sets for each movement before moving on to next movement. Keep track of total reps for score.
Row 500m
Hip circle band WU
PVC pass throughs
Wall angels
Barbell front rack stretch
Hang muscle cleans
Front squats
–
7-5-3 Reps of:
Squat cleans, increasing weight
MU progressions/jumping MUs
3 Rounds for time of:
-25 Pull-ups
-12 Squat cleans, 135#/95#
*Rx+ 15 bar MUs/rd and 185#/125#
Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
AMRAP 10 Minutes:
5 Pull-ups
10 Push-ups
15 Squats
In 15 minutes:
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Double unders in remaining time
4 Rounds, Each for Time of:
-500m Row
-30 Bar facing burpees
*Every 10 minutes, coplete one round AFAP. Rest the remainder of the 10 minutes.
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:
-200 Double unders
-30 Hang power cleans
-30 Front rack walking lunges
-30 Front squats
-200m barbell carry w/ partner
*Pick barbell weight and post to notes. On partner working at a time, except barbell carry – each partner holds one end.
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.
25-Minute AMRAP of:
8 Handstand push-ups
8 Box Jump, 30″
1 Rope Climb, 15′
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here
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 Rounds of:
-150′ Sled push
-10 KB swings
-Max effort chin over bar hold/ring row hold
*Rest as needed between rounds.