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.
12-9-6 Reps for time of:
Snatches, 135#/85#
Bar muscle ups
*Any style snatch, must touch ground before each rep. Sub 2 pull-ups + 2 Dips for each MU.
Jump rope 1 minute
10 Mountain climber hip stretches
10 Supermans
30 Sit-ups
10 Supermans
10 Mountain climber hip stretches
Jump rope 1 minute
5 reps/leg.
2 Rounds for total reps:
-2 min row (cal)
-2 min burpees
-2 min pull-ups
-2 min sit-ups
Roll out 5 minutes
Calf Stretch
KB Goblet Squat Stretch
PVC Pass Throughs
Shoulder kips
–
Row 500m
10 Burpees
10 KB Swings
10 Box Jumps
10 Pull-ups
Handstand walk/hold
AMRAP 12 minutes:
40 Double unders
12 Renegade rows (alt arms each rep)
6 Box jumps
*Record rounds completed and post weight used and box height in comments.
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
Using KBs
10 Minute Ladder:
1 DB Thruster
1 SDHP
2 DB Thrusters
2 SDHPs
3 Thrusters
3 SDHPs, etc.
*Keep adding one rep to each movement until time expires.
Shoulder Warm-up
Hip Circle Band Warm-up
–
30 Walking lunges
20 Wall balls
10 Pull-ups
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
AMRAP 8 Minutes:
12 Wall balls, 20#/14#
8 Sumo deadlift high pulls, 95#/65#
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 25 Minutes:
-1000m Run (together)
-100 Double unders
-100 Toes to Bar
-100 Burpees Over Partner (holding a plank)
*Scale movements/reps 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.
5 Rounds for time of (20 min cap):
2 Rounds Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
1 Round DT (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks)
*Rx 115#/75#, Rx+ 155#/105#
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:
200 abmat sit-ups (sub 130 TTB), then AMRAP remaining time:
-30 Cal row
-30 Ring push-ups
-40 Weighted lunge jumps, 30#/20#
-40 Slam ball throws between partners, 30#/20
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.
5 Rounds, each for time of:
5 Power Cleans, 135#
10 Front Squats, 135#
5 Jerks, 135#
20 Pull-ups
Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
5 Rounds for time of:
-10 Quick feet
-10 KB swings
-10 V-ups
*Rest 1 minute after each round.