– Calf stretch
– KB goblet squat strech
– PVC pass thoughs
– Shoulder kips
Then:
– Row 500m
– 10 Burpee pull-ups
– 25′ Handsand walk or 30 sec HS hold
– 10 Wall squats
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
In 20 minutes:
– 50 pull-ups
– 50 push-ups
– 50 sit-ups
– 50 air squats
*partition as needed. Alternate 10 cal row and 10 burpees in remaining time.
– Calf stretch
– KB goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
– Row 500m
– Front rack stretch
– 10 hang muscle cleans
– 10 pull-ups
– 10 thrusters
21-15-9 reps of:
Power cleans, 155#/105
Burpee box jumps, 24″/20″
*Scaled/Masters 115#/75# and 20″/16″. No Rx+ – just go all out.
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:
5 Rounds of:
-5 Burpees each
Then,
5 Rounds of:
-10 quick feet each
-10 sec rest (after each round)
Then,
5 Rounds of:
-8-15 TTB/KNR each
Then,
5 Rounds of:
-10-20 DUs each
*One partner at a time, follow the leader style.
Row 500m
– 10 pull-ups
– 10 push-ups/dips
– 10 hollow rocks
– 10 supermans
– 10 oh squats
Once completed, start warming up on back squats and deadlifts.
4 Rounds for time of:
5 Deadlifts, heavy
5 Rope climbs
5 Back squats, heavy
5 Wall walks
*Post weight used in notes. Racks allowed.
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:
– 10 Box jumps
– Bar Hang (hang from cage for as long as possible)
– 10 Push-ups
In 10 Minutes:
– Roll out
– OH band stretch
– Couch stretch
– Half pigeon
– Reverse bridge
3 Rounds of:
– Row 1000m
– 20 Burpees
– 2 Min plank hold
*Rest 5 minutes between rounds
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 each arm.
AMRAP 10 Minutes:
– Row 100m
– 20 OH walking lunges (use plate w/ good form, no weight if needed)
– 30 Jump ropes/DUs
1 Minute each:
– Calf stretch
– KB Goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
AMRAP 5 Minutes:
– 10 Hang muscle cleans
– 10 Thrusters
– 10 Cal row
For time (15min cap):
50-40-30-20-10 reps of:
Double unders
Abmat sit-ups
*Perform 6 clean & jerks @ 135#/95# after each round. Rx+ 185#/125#
1 Minute each:
– Calf stretch
– KB Goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
AMRAP 5 Minutes:
– 20 Double unders
– 5 Strict toes to bar
– 5 Med ball cleans
Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
5 reps/leg. Increase weight each set if possible.
5 Rounds for time of:
350m Row
10 Box jumps
*Start box jumps at 24″/20″ and add height each round if possible. Goal is to finish as high as possible. Scaled/Masters start at 20″/16″. Rx+ start at 30″/24″.