In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
Max Effort 5k Row
In 10 min:
Row/bike/ski 2 minutes
Hip circle band WU
-10 Lunge jumps
-10 Wall balls
-10 GHD sit-ups
-10 Push-ups
2 Rounds for time:
-50 V-ups
-40 Wall balls, 20/14#
-30 Hand release push-ups
*Rx+ GHD sit-ups, ring dips.
Row/bike/ski 2 minutes
Sampson stretch
AMRAP 8 minutes:
-5 Plate hamstring into squat stretch
-5 Ground to OH
-6 OH walking lunges
-5 Candlesticks
-5 Box jumps
EMOM 30 Minutes:
Min 1: 12/8 Cal row
Min 2: 6 DB snatches, 65/45#
Min 3: 12 Hurdle jumps, 24/20″
*Rx+ 15/10 cals, 80/55#, 30/24″
30 rounds means you completed all reps.
Row/Bike/Ski 5 minutes
Grab a barbell and start setting up/warming up for WOD
1 Wall climb/MU
2 Power snatches
3 Box jumps, 24″/20″; 30″/24″
4 Shoulder to OH
5 Burpees
6 Power cleans
7 Pull-ups/C2B Pull-ups
8 Front squats
9 Kipping knee raises/TTB
10 Deadlifts
11 MC Push-ups/HSPUs
12 Thrusters
*Perform just like the song. Select barbell weight and use for entire WOD. Recommended is 65# – 95# for men, 45# – 65# for women. Rx+ is 135#/95# and MUs/C2B/TTB/HSPUs
Agility ladder
Burgener WU
6 Rounds for total reps:
1 min Row (cal)
1 min Burpees
1 min Double unders
1 min Rest
Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders.
AMRAP 15 minutes:
Row/Bike/Ski 15/11 cal
6 MC hip stretches
OH band stretch 20 sec/arm
10 ATYs light weight
Barbell front rack stretch
5 Front squats w/ bounce
5 Shoulder presses
AMRAP 10:
15 wall balls (20/14 lb) (10/9 ft)
1 rope climb (18/15 ft)
AMRAP 15 minutes:
Row/Bike/Ski 15/11 cal
Laying twister stretch 20 sec/side
5 Candlesticks
10 Kipping knee raises/TTB
5 Box jumps
2 Wall walks w/ 10 sec hold at top
AMRAP 15 minutes:
-25 GHD sit-ups
-20 Box jumps, 24/20″
-15 Ring dips
AMRAP 15 minutes:
Row/Bike/Ski 15/11 Cal
Sampson stretch 20 sec/side
10 Quick feet
5 Plate hamstring-squat stretches
5 Plate ground to OH
10 Shoulder kips
5 Burpee pull-ups
For time:
1,200-m run
63 KB swings (55/35#)
36 pull-ups
800-m run
42 KB swings
24 pull-ups
400-m run
21 KB swings
12 pull-ups
Roll out/stretch
Active WU
Dodgeball
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees over the rower
10 power cleans
♀ 105 lb. ♂ 155 lb.
To learn more about Laura click here
Agility ladder
Laying twister stretch
Half pigeon
MC hip stretch
5 Wall walks
5 Rounds For Time With a Partner:
50 Double Unders (each)
50-ft. Single-Arm Overhead Walking Lunge (50/35#)
Partner A does 50 DUs, then partner B. The OH walking lunges are synchronized.