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:
100 Cal row
80 Wall balls
60 Toes to bar
40 Power cleans
*One partner working at a time. Choose PC weight and post to notes.
30 Jumping jacks
20 Shoulder kips
10 PVC shoulder pass throughs
10 Mountain climber hip stretches
20 Lunge jumps
30 Jumping jacks
20 PVC around the worlds (10 each direction)
10 Burpees
10 OH Squats w/ bar or PVC
10 Ring row to deep ring dip to jump/press out
5 OH squats w/ light weight
5 Chest to bar pull-ups
5 Ring dips
5 OH squats w/ heavier weight
5 Muscle ups (mix ring/bar)
30 Double unders or 1 min DU attempts
5 OH squats at workout weight
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
Group 1:
Row 3 minutes
Group 2:
AMRAP 3 minutes:
10 Walking lunges
Bear crawl 1 lap around cage
*Both groups complete 1 full round.
Do 10 Push-ups after each set
AMRAP 10 Minutes:
10 Quick feet
20 Jump ropes/DUs
5 Deadlifts w/ KB
*Rest 30 seconds after each round.
Row 10 Minutes
Roll out 10 minutes
Sampson Stretch 30 seconds/side
10 T-spine openers/side
10 Mountain climber hip stretches
20 Shoulder kips
OH band stretch 30 seconds/arm
OH barbell stretch on roller 1 minute
Couch stretch 1 minute/leg
2 Rounds for time of:
10 Toes to Bar
20 V-ups
30 Sit-ups
1 Min plank hold
10 Handstand Push-ups
20 Dips
30 Push-ups
1 Min plank hold
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
21-15-9 Reps for time of:
Box jumps
Pull-ups
KB swings
10 Straight legged deadlifts
10 Good mornings
Front rack stretch
10 Dip shrugs
10 Dip shrug high elbows
10 Hang muscle cleans
10 Shoulder presses
10 Front squats
10 Dip shrugs
10 Dip shrug high elbows
10 Muscle snatches
10 OH squats
Various agility drills using ladder or hoops.
Snatch warm up and skill w/ PVC
5 Rounds for time of:
5 Snatches (any style), 115#/75#
40 Double unders
*Rx+ 5 Rounds of 3 Squat snatches @ 165#/110#, 40 UB Double 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 Lunge jumps after each set.
1-2-3-4-5-6-7-8-9-10 Reps for time of:
KB Goblet squats
Burpees
Roll out 5 Minutes
Group stretch 5 minutes (coach’s choice)
5 Rounds “Cindy”
3 Rounds for time of:
500m Row
30 Box jumps, 24″/20″
10 Muscle ups
*Sub MU progressions as needed (ring row to deep ring dip to press out, or jumping bar MUs)
Roll out 5 minutes (calves, hips, lats)
Row 500m
20 MC Hip stretches
20 Shoulder kips
15 PVC pass throughs
10 PVC around the worlds each direction
10 Snatch grip behind the neck presses
10 OH squats
10 Sotts presses
21-15-9 Reps for time of:
Toes to bar
OH Squats, 95#/65#
Burpees
*Sub V-ups, scale weight, scale reps as needed.