Bear crawl
Backwards crab walk
Inch worm push-ups
Frog hops
*Handstand kick ups after each movement.
10 Hollow rocks after each set.
Double unders/jump rope for 10 minutes.
– EMOM, stop and do 5 KB deadlifts. The workout starts with deadlifts.
Row 500m
Sampson stretch 30 sec/side
15 Shoulder kips
10 MC hip stretches
5 Burpee pull-ups
–
AMRAP 5 Minutes:
25′ Frog Hops
25′ Handstand walk
EMOM 20 Minutes:
30 Sec of double unders for reps
30 Sec plank hold
*Record number of DUs completed. If you cash out before time expires, row for remaining time. Rx+ for triple unders.
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
Do 10 V-ups after each set.
21-15-9 reps of:
Box jumps
Pull-ups
Burpees
Row 500m
Sampson stretch 30 sec/side
10 PVC pass throughs
10 PVC around the worlds (5 each side)
EMOM 6 Minutes:
– 6 Lunge jumps
– 5 KB swings
– 4 MC push-ups
– Handstand hold in remaining time
Use 20″ box. Holding barbell in back rack position, step up on the box using one leg. Stand to full extension and then return to ground. Finish all reps with one leg before switching to other leg.
5 reps each leg.
AMRAP 15 Min:
20/14 Cal Row
15/11 TTB
10 Quick Feet (5 each side)
Rest 30 seconds after each round. This is about the time it takes to walk back up to the rower and set up, so don’t hesitate after completing a round. Sub kipping knee raises or V-ups if needed.
Row 500m
10 Straight legged deadlifts
10 Good mornings
Front rack stretch
Shoulder press grip:
– 5 Dip shrugs
– 5 Dip shrug high elbows
– 5 Hang muscle cleans
– 5 Shoulder presses
– 5 Front squats
Snatch grip:
– 5 Dip shrugs
– 5 Dip shrug high elbows
– 5 Muscle snatches
– 5 OH squats
Complete 2 hang power cleans and then 1 jerk without setting down barbell
5 Rounds for time of:
10 Box jumps, 24″/20″
7 Hang power cleans, 135#/95#
4 Shoulder to OH, 135#/95#
*Rx+ 30″/24″ & 185#/125#
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
Every 3 Minutes for 30 minutes (10 rounds):
– 10 Air squats
– 15 KB swings (light and fast)
– 10 Kipping knee raises/toes to bar
*newer members scale KB swings as needed
Row 500m
Sampson stretch 30 sec/side
20 Walking lunge steps
10 Mountain climber hip stretches
10 Med ball cleans w/ bounce at bottom
20 Shoulder kips
10 Strict toes to bar/toes through rings
10 Push-ups
10 Minute Ladder:
1 Pull-up
1 Burpee
2 Pull-ups
2 Burpees
*Continue adding 1 pull-up and 1 burpee each round until time expires. Rx+ for C2B 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.
AMRAP 20 Min:
10 Burpees
10 Front squats
10 Reverse lunge steps
10 Floor wipers
*Partner A will work for 2.5 minutes while partner B rests. Partner B will then work for 2.5 minutes while partner A rests. Each partner will go 4 times. Pick up where your partner left off. Rx 95#/65#, Rx+ 155#/105#, Masters Rx 75#/55#.
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.
Use same weight for both arms.
For time:
500m Row
40 DB snatches, alt arms each rep, 50#/35#
30 Dips
20 Burpees
10 Muscle ups
*Sub HR push-ups for dips and jumping C2B pull-ups for MUs.
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
5 Rounds for time of:
10 Quick feet
100m sprint
10 KB swings
*Rest 30 seconds between rounds.