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.
Run 800m
–
EMOM 6 Minutes:
– 3 Hang squat clean thrusters w/ barbell (bounce at bottom)
– 4 Mountain climber hip stretches
– 5 Shoulder kips
Tribute to Jeff
4 Rounds for time of:
12 Squat clean thrusters, 150#/100#
73 Double unders
Run 200m
10 Inch worm push-ups
Bear crawl around cage
Backwards crab walk around cage
10 Frog Hops
Run 200m
4 Rounds for time:
12 Thrusters
74 Jump ropes
*Pick weight you can do first round unbroken.
Row 1000m
–
EMOM 6 Minutes:
– 5 KB swings
– 5 KB goblet squats w/ bounce at bottom
– handstand hold in remaining time
,
Sled push or Yoke carry
AMRAP 18 minutes:
Run 400m
20 Renegade rows (alt arms each rep)
10 Box jumps
*Record rounds completed and post weight used and box height in comments.
1000m Row
–
Burgener Warm-up
–
EMOM 6 Minutes:
20 Double unders
4 squat snatches
*light weight w/ speed.
21-15-9 Reps for time of:
Toes to bar
OH Squats, 95#/65#
Burpees
*Sub V-ups, scale weight, scale reps as needed.
Various agility drills using ladder or hoops.
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Do 10 V-ups after each set.
AMRAP 10 Minutes:
1 Pull-up
1 Push-up
2 Pull-ups
2 Push-ups
3 Pull-ups
3 Push-ups…
*Continue adding 1 rep each round until time expires.
1000m Row
–
EMOM 6 Minutes:
10 Quick feet
5 Med ball cleans w/ bounce at bottom
5 Ring rows
Take a single DB from the ground up to shoulder and then overhead (push-press/strict press okay, but DB must touch the shoulder and cannot be one continuous movement.
Same weight must be completed with both arms.
3 Rounds for time of:
500m Row
20 DB clean & jerks, alt arms each rep, 45#/30#
15 Pull-ups
*Rx+ 65# & 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.
In 20 Minutes:
200 Abmat sit-up buy-in, then AMRAP remaining time:
– 5 Deadlifts
– 10 Med ball twists
– 20 Sec Handstand hold
*Partner A does the first movement while B rests, then B does the second movement while A rests, then A does the last movement while B rests. The next round, the positions are switched. Continue this manner until time expires.
Coach’s Choice – 5 minutes
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 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Bear crawl
Backwards crab walk
Inch worm push-ups
Frog hops
*Handstand kick ups after each movement.
For time:
30 KB swings
30 Walking lunges
30 Push-ups
30 Air squats
30 Jumping pull-ups
30 Box jumps
30 Kipping knee raises
30 Supermans
30 Burpees
30 Double unders