Roll out 10 Minutes
Row 5 Minutes
One rep each arm.
3 Rounds for time of:
500m Row
20 Burpee box jumps, 24″/20″
Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
5 Rounds each for time of:
-Sled push down & back (high both ways)
-10 Burpee box jumps
-10 Pull-ups
*Rest as needed between rounds. Go all out on each round
2 Rounds of:
Run 400m
30 Walking lunge steps
15 Shoulder kips
15 Wall balls
25′ HS walk/20 sec HS hold
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
10-20-30-40-50-40-30-20-10 reps for time of:
Unbroken Double unders
*Each set must be UB to continue on to next set. If unable to string many DUs together, get as many reps as possible in 10 minutes.
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
Sled push or Yoke carry
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
EMOM 16 Minutes:
Even: Sprint 100m
Odd: 8 DB snatches
On the DB snatches, do 4 reps w/ non-dominant arm, then 4 reps with other arm.
In 15 Min:
Row 500m
5-10 reps of each:
-Straight legged DLs
-Barbell front rack stretch
-Dip shrugs
-Dip shrug high elbows
-Muscle cleans
-Hang power cleans
-Front squats
-Push presses
-Push jerks
–
AMRAP remaining time:
-3 clean & jerks, increasing weight each rd
-3 burpees
-3 pull-ups
For time (30min cap):
-800m Run
-21 Clean & Jerks, 95#/65#
-800m Run
-15 Clean & Jerks, 135#/95#
-800m Run
-9 Clean & Jerks, 185#/125#
*Scale run distance/weight as needed, but stick to the rep scheme. Rx+ 135#/95#, 185#/125#, 225#/155#
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.
For time (25 min cap):
-200 Double
-100 Abmat sit-ups
-100 Sprawl jumps
-100 Ball slams
-800m Run (together)
-100 Ball slams
-100 Sprawl jumps
-100 Abmat sit-ups
-200 Double unders
*1 Partner working at a time. Sub 2x single unders for DUs. Sprawl jump is like a burpee but chest/thighs never touch ground (arms stay extended throughtout movement).
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.
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
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 of:
-Wall balls 1 min
-KB swings 1 min
-Box jumps 1 min
-Double unders 1 min
-Rest 1 minute
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
Row 500m
Hip circle band warm-up
PVC pass throughs
–
EMOM 6 Min:
-4 Wall squats
-5 Ring rows
-6 V-ups
-Handstand hold
Do a few warm- up sets, then alternate working sets with B.
Single arm, use bench for support
8 reps/arm. Do a few warm- up sets, then alternate working sets with A.
3 Rounds for time of:
-500m Row
-50′ Handstand walk
*Sub 25 DB shoulder presses, 35#/20#.