Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
AMRAP 10 Minutes:
-12 Kipping knee raises
-8 Burpee box jumps
Row 500m
Sampson stretch 30 sec/side
Standard WU x 2 Rounds:
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 Supermans
-10 OH squats w/ bar
Max Effort Broad Jump
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
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:
Complete 20 rounds of:
-10 Quick feet
-2 DB snatches
-10 Ball slams
Then AMRAP burpees in remaining time.
*Partner A does one round while B rests, then switch. Scale weight/reps so that a round can be completed in 45 seconds or less while fresh. Score is total burpees completed.
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.
For time:
50 Wall Balls, 20#/14#
15 Pull-ups
15 Ring dips
35 Wall balls
10 Pull-ups
10 Ring dips
20 Wall balls
5 Pull-ups
5 Ring dips
*Scaled/Masters 20#/10# WB to 9′ target, RRs and Push-ups; Rx+ UB Wall balls and 7-5-3 Muscle ups.
Row 3 min
–
AMRAP 3 min:
– 5 Ring rows
– 5 Push-ups
– 5 Squats
AMRAP 10 Minutes:
– 10 Deadlifts
– 15 Mountain climber push-ups (3 steps + 1 push-up = 1)
– 20 Box jumps
Calf Stretch
KB Goblet Squat Stretch
PVC Pass Throughs
Shoulder Kips
–
Hip Circle Band WU
–
2 Rounds of:
-Plate G2OH x 10 reps
-OH Walking lunge x 12 reps
-Burpee pull-ups x 5 reps
-Handstand hold x 20 sec
For time:
– 50/40 Cal Row
– 50 KB swings, 55#/35#
*Rx+ 75#/55#
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
For time:
40-30-20-10 reps of:
– Sit-ups
– Jump ropes
*Do 8 Burpees after each round.
Run around cage doing various agility movements, 10 minutes
5 Rounds for time of:
– 15 Sumo deadlift high pulls, 75#/55#
– 20 Ring rows
– 15 Push presses, 75#/55#
– Rest 3 minutes
*Rx+ 115#/75# SDHPs, 3 Rope climbs/rd, and 15 HSPUs/rd. Mix and match as desired. Scale weight/reps as needed.
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
5 Rounds for time of:
-12 Sumo deadlift high pulls w/ KB
-12 Pull-ups/ring rows
-12 Reverse lunge steps w/ KB
– Rest 2-3 minutes between rounds, depending on time.
Calf Stretch
KB Goblet Squat Stretch
PVC Pass Throughs
Shoulder Kips
–
Hip circle band WU
–
3 Rounds of:
-Single arm KB shoulder press x 5 reps (each arm)
-Med ball clean x/ bounce at bottom x 5 reps
-Pull-ups x 5 reps
-Handstand hold x 20 sec
Hands inside shoulder width
3 Rounds for time of:
20 Toes to bar
15 Box jumps, 24″/20″
*Scaled/Masters sub V-ups for TTB and step-ups allowed. Rx+ 30″/24″.