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:
Min 1: 5 HSPUs
Min 2: 15 Air squats
Min 3: 30 Double unders
*Rx+ 10 HSPUs, 16 Pistols, and 40 DUs
Roll out 5 min
Row 5 min
Standard warm-up x 1
– 10 pull-ups
– 10 dips
– 10 sit-ups
– 10 supermans
– 10 OH squats
For time:
Row 2k
Run 1 mile
High knees, butt kicks, etc. Dynamic.
With a partner, AMRAP 20 Min:
20 Pull-ups
20 Push-presses
20 OH squats
20 Sumo deadlift high pulls
20 Bar over burpees
*One partner working at a time. Pick weight and use it for all movements, post to comments.
Run around cage doing various agility movements, 10 minutes
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)
5 Burpees
10 Push-ups
10 Ring rows
10 V-ups
10 Supermans
10 Squats
*Complete as a group. Run 2 laps around cage before each movement.
Metcon (No Measure)
5-7 Rounds of:
10 Sumo deadlift high pulls w/ KB
10 Box jumps
10 Push-ups
*One group goes while other rests, then switch. Go as hard as possible and earn your rest.
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
AMRAP 10 Minutes:
Burpee pull-ups
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
For time:
30 overhead walking lunges, 45#/35#
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges 45#/35#
*Scaled 35#/25#, kipping knees raises. Rx+ 65#/45#, TTB, V-ups (must touch toes).
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.
In 20 Min:
Run 800m, then AMRAP in remaining time:
-60 Ball slams, 30#/20#
-50 Box jumps, 24″/20″
-40 Cal row
-30 Dips
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
Spend 10 minutes warming up on thrusters and pull-ups – work up to WOD weight as well as the pull-up standard for your category (chest to bar, chin over bar, jumping, etc.).
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
High knees, butt kicks, etc. Dynamic.
3 Rounds for time of:
200m Run
20 Wall balls