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 Minutes:
40 Weighted squats (single DB)
40 DB snatches, alt arms each rep
40 Weighted box step ups (single DB)
40 Ring push-ups (from knees if needed)
40 Toes to bar (sub V-ups)
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.
AMRAP 12 minutes:
7 Push presses
35 Double unders
*Start at 95#/65# and add 10# to the PP each round. It must be a PP to be considered Rx. Scaled/Masters start at 55#/35#. Rx+ start at 135#/95#.
Roll out 5 minutes
Banded Calf/hamstring stretch
OH band stretch
Couch stretch
–
5-4-3-2-1 reps of:
Burpees
Pull-ups
OH squats
3 Rounds, each for time of:
1000m row
60 Abmat sit-ups
30 Burpees
*Rest 5 minutes between rounds. Perform first round at 50% effort, second round at 70% effort, and the third at 90% effort.
Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
5 Rounds for time of:
– 100m Run
– 10 KB Swings
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
AMRAP 12 Minutes:
10 Quick feet
15 Sit-ups
20 Squats
25 Double unders/jump ropes
Rest 30 seconds
*Earn your rest!
Row 500m
KB Goblet Squat
PVC Pass Throughs
–
Complete 3 Rounds of the following:
5 Pull-ups
10 Push-ups
15 Air squats
20 Double unders
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
Row 500m
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Skin the cats
OH squats
Sots presses
Pistols
AMRAP 15 Minutes:
– Run 200m
– 2 Rope climbs, 18’/15′
Row 500m
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Skin the cats
KB snatches
KB windmills
HS holds
EMOM 30 Minutes:
Min 1: 5 Bench Presses
Min 2: 3 Deadlifts
Min 3: 10 Quick Feet
*Pick weight that you can manage for all rounds and stick with it. Add BP & DL weight together for score.
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
2 Rounds for reps of:
– 2 minutes rowing (for cals)
– 2 minutes burpee box jumps
– 2 minutes of 5 push presses/5 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.
Groups of 3:
For time:
– 50 Muscle ups
– 150 Wall balls
– 300 Double unders
– 400m Sled/yoke/tire push or pull, heavy
– 800m Run (together)
*Sub 3 jumping C2B pull-up for each MU (chest must touch bar).
Groups of 3:
For time:
– 50 Muscle ups
– 150 Wall balls
– 300 Double unders
– 400m Sled/yoke/tire push or pull, heavy
– 800m Run (together)
*Sub 3 jumping C2B pull-up for each MU (chest must touch bar).
Groups of 3:
For time:
– 50 Muscle ups
– 150 Wall balls
– 300 Double unders
– 400m Sled/yoke/tire push or pull, heavy
– 800m Run (together)
*Sub 3 jumping C2B pull-up for each MU (chest must touch bar).
Groups of 3:
For time:
– 50 Muscle ups
– 150 Wall balls
– 300 Double unders
– 400m Sled/yoke/tire push or pull, heavy
– 800m Run (together)
*Sub 3 jumping C2B pull-up for each MU (chest must touch bar).