Bear crawl
Backwards crab walk
Inch worm push-ups
Frog hops
*Handstand kick ups after each movement.
AMRAP 12 Minutes:
-Row 250m
-15 Push-ups
-8 Wall balls
Calf stretch
KB Goblet squat stretch
Rotator cuff warm-up
Hip circle band warm-up
–
AMRAP 6 Min:
-20 DUs
-5 Pull-ups
-7 Push-ups
-9 OH squats w/ PVC
Max Effort 5k Row
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
10 Minute Ladder:
1 Kipping knee raise
1 Box jump
2 Kipping knee raises
2 Box jumps
3 Kipping knee raises
3 Box jumps
*Continue adding 1 rep/round until time expires. Do TTB if you can
Row 500m
Sampson stretch 30 sec/side
Calf stretch
KB Goblet squat stretch
PVC pass throughs
–
EMOM 6 Minutes:
6 Walking lunge steps
4 DB snatches
2 Box jumps
Handstand hold remaining time
3 Rounds of the following:
AMRAP 5 Min:
– 10 Quick feet
– 9 Roll to stands
– 8 Burpees
*Rest 3 minutes between rounds. Keep track of reps completed during each round.
Run 800m
Sampson stretch 30 sec/side
–
EMOM 6 Minutes:
-2 Pull-ups
-4 Push-ups/Dips
-6 Squats/Pistols
-Handstand hold remaining time
For time:
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)
*We’re going partner style – grab a partner and complete WOD as written. Scale weight/reps as needed. Rx+ for completing individual.
15 Minutes:
-Row 3 Minutes
-Double unders 2 Minutes
-Burpees 1 minute
–
Standard WU x 2
-10 pull-ups
-10 push-ups
-10 hollow rocks
-10 supermans
-10 OH squats
AMRAP 35 Minutes:
-Sled push, 150′
-5 Tire flips
-800m run
*Any order. Post weights and tire(s) used to comments.
Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
Down & back outside if nice, around cage if needed. Hold 2 DBs or 2 KBs, heavy.
3 Rounds for time:
-10 Pull-ups
-10 Burpees
-200m Run
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 25 Minutes:
-8 Rope climbs (sub 60 ring rows)
-200m Farmer’s carry (together – single arm, each partner)
-16 Muscle ups (sub 40 dips)
-400m Run (together)
*Each partner chooses weight for DB or KB and post to comments).
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.
WOD: 2 Rounds for time of (16min cap):
50 Double unders
40 KB swings, 55#/35#
30 Wall balls, 20#/14#
20 Toes to bar
10 OH squats, 115#/75#
Bear crawl
Backwards crab walk
Inch worm push-ups
Frog hops
*Handstand kick ups after each movement.
With a Partner:
AMRAP 25 minutes:
-Row 500m
-40 Walking lunges
10 Wall walks (sub 5 push-ups/wall walk)