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 of:
-4 Min Push-ups
-4 Min Ring rows
-4 Min Burpees
-4 Min Slam ball side throws, 30#/20#
-4 Min Row for calories
*Rx+ Dips and Pull-ups. One partner working at a time. Go in order if possible.
4 Rounds for total reps:
1 Min Wall balls, 20#/14#
1 Min Rest
1 Min KB swings, 55#/35#
1 Min Rest
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.
Row 500m
–
2 Rounds of
– 7 Plate ground to OH
– 8 OH Walking lunges
– 5 Burpees
– 8 OH Walking lunges
For time:
-2000m Row
-150 Double unders
-100 Abmat sit-ups
-50 Burpees
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
AMRAP 12 Minutes:
Row 150m
3 Down and back sprints
7 Wall balls
5 Burpees
Row 500m
Forearm stretch
Front rack stretch
With barbell:
-10 dip shrugs w/ high elbows
-10 muscle cleans
-10 front squats w/ bounce at bottom
Row 500m
Two rounds of:
-5 power cleans
-5 hang squat cleans
*Light weight first round, add weight for second.
Power clean + Hang squat clean complex, 1RM
5 Rounds for time of:
-15 Ball slams, 30#/20#
-10 Box jumps, 24#/20#
-5 Power cleans, 135#/95#
Bear crawl
Backwards crab walk
Inch worm push-ups
Frog hops
*Handstand kick ups after each movement.
3 Rounds for time:
-25 Push-ups
-35 Sit-ups
-45 Double unders (90 single unders)
Row 500m
10 Laps around cage
15 Burpees
20 Walking lunges
20 Shoulder kips
15 KB swings
10 Med ball cleans
5 Muscle ups (10 pull-ups + 10 Dips)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
15 Minute Ladder:
20 Double unders
5 Burpees
1 Muscle up
20 Double unders
5 Burpees
2 Muscle ups
*Continue doing 20 Double unders, 5 burpees, and then add 1 muscle up each round. Sub assisted MUs or do 2 pull-ups + 2 dips for each MU.
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
AMRAP 15 Min:
20/14 Cal Row
15/11 TTB
10 Quick Feet (5 each side)
Rest 30 seconds after each round. This is about the time it takes to walk back up to the rower and set up, so don’t hesitate after completing a round. Sub kipping knee raises or V-ups if needed.
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
AMRAP 12 Minutes:
-5 Pull-ups
-7 Box jumps
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 Min:
-200 Double Unders
-40 Hang power cleans, 95#/65#
-8 Rope climbs
-30 Bar over burpees
*Sub 9 Ring rows/rope climb. Rx+ 135#/95#.
AMRAP 20 Min:
-200 Double Unders
-40 Hang power cleans, 95#/65#
-8 Rope climbs
-30 Bar over burpees
*Sub 9 Ring rows/rope climb. Rx+ 135#/95#.