For 10 Minutes:
20 Double unders/30 singles
10 Mtn climber hip stretches
10 Shoulder kips
5 Parallette jump throughs
5 OH squats
AMRAP 15 minutes:
Run 400m
20 V-ups/Abmat sit-ups
15 Pull-ups/Ring rows
15 Dips/Push-ups
1 minute jumping jacks
1 minute double unders
30 Second Sampson stretch each leg
1 minute shoulder kips
1 minute mountain climber hip stretch
1 minute wall walks
1 minute wall squats
1 minute behind neck press in partial squat
1 minute front rack stretch
1 minute OH squats
1 lap around building, heaviest possible. Cap is 5 minutes.
For time (25min cap):
400m Run
100 Double unders
75 Abmat sit-ups
50 Push-ups
800m Run
50 Pull-ups
75 Abmat sit-ups
100 Double unders
400m Run
Scale reps as needed.
In 10 Min:
Row 3 minutes
Shoulder kips 30 seconds
Bear crawl 1 minute
Backwards crabwalk 1 minute
Duck walk 1 minute
Frog hop 1 minute
Muscle ups in remaining time (sub pull-ups + dips)
Get at least 3 heavy sets of 2 in. Recommended warm-up sets of 10-7-5 then start on sets of 2.
30-20-10 Reps for time of (15min cap):
Burpees
Wall Balls, 20#/14#
KB Swings, 55#/35#
*Scaled/Masters 20-15-10 reps and scale weight as needed. Rx+ 6″ target burpees, 12’/10′ WB target and 75#/55# KB swings.
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 Teams of 3, 5 minutes per station:
– Farmer’s carry
– Sprints
– Sled drags
– Tire flip + burpee jump overs
*All team members alternate movements and get as much work done as possible. Go all out when it’s your turn to go – don’t just go through the motion.
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 Teams of 3, 5 minutes per station:
– Farmer’s carry
– Sprints
– Sled drags
– Tire flip + burpee jump overs
*All team members alternate movements and get as much work done as possible. Go all out when it’s your turn to go – don’t just go through the motion.
heavier than last time if possible
heavier than last week if possible.
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.
Perform a hang snatch and then a full snatch without dropping the bar.
For time:
30 HSPUs
10 Back squats, 135#/95#
20 HSPUs
20 Back squats, 135#/95#
10 HSPUs
30 Back squats, 135#/95
*Racks not allowed. Sub Wall walks for HSPUS (8, 6, 4 reps). Scaled/Masters sub DB shoulder presses 35#/20# and use 95#/65# for back squats. Rx+ 6″/4″ deficit HSPUs and 185#/125#.
In 10 minutes, complete 5 rounds:
10 Quick Feet
10 Shoulder kips
5 Box jumps
5 Wall squats
5 Toes through rings
20 Sec handstand hold
AMRAP 20 minutes:
Row 300m
20 Abmat sit-ups
10 DB Thrusters
Rest 1 minute between rounds.
In 10 minutes, complete 5 rounds:
10 Quick Feet
10 Shoulder kips
5 Box jumps
5 Wall squats
5 Toes through rings
20 Sec handstand hold
Max Effort 2k Row
30-20-10 Rep rounds for time of:
DB Thrusters, 35#/20#
Toes to bar
*Scaled/Masters 25#/15# and kipping knee raises. Rx+ 45#/30#.