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
5 Rounds for time of:
5 Deadlifts, 275#/185#
10 Burpees
Roll out/stretch 10 min
Row/Bike 2 min
Standard WU x 2:
-10 Pull-ups
-10 Dips
-10 GHD sit-ups
-10 Back extensions
-10 OH squats
AMRAP 20 Min:
20 Cal row
30 Sit-ups
20 Box jumps, 24/20
30 Push-ups
*Rx+ Echo bike, GHD, 30/24, Ring push-ups. Mix and match Rx & Rx+ as desired.
Row/Bike 2 min
Rotator cuff WU
KB squat stretch
PVC pass throughs
Muscle snatches
OH squats
WU for squat snatch EMOM
6 Rounds of:
AMRAP in 2 minutes of:
-50 Double unders
-12 OH squats, 95#/65#
-12 Burpees over bar
*Rest 2 minutes between rounds.
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
5 Rounds for time of:
-12 Pull-ups
-10 Sumo Deadlift High Pulls, 95#/65#
-8 Barbell roll-outs
*Rx+ C2B and 115#/75#.
Row Bike 2 minutes
Sampson stretch
Wall angels
Shoulder kips
Barbell front rack stretch
Front squat stretch
AMRAP 5 minutes:
-20 Double unders
-6 Split jerks, alt legs each rep
-5 Toes to bar
-4 MC hip stretches
*Increase weight each round.
AMRAP 12 Minutes:
-10 Quick Feet, 45#/35#
-8 Plate ground to overhead, 45#/35#
-6 Overhead reverse lunge steps, 45#/35#
-4 Burpee pull-ups
*Rx+ 65#/45#, burpee C2B pull-ups
Stretch/roll out 10 min
Bike/Row/run 2 min
AMRAP 5 min:
-10 quick feet
-8 plate ground to OH
-6 OH reverse lunge steps
-4 burpee pull-ups
AMRAP 20 min:
2 Wall walks/10 HS push-ups
10 Lunge jumps
10 Burpees over bar
5 Deadlifts
*Rest 1 min between rounds. Post DL weight to notes.
Row/Bike 2 minutes
Hip circle band WU
Barbell front rack stretch
Muscle cleans
Front squat stretch
AMRAP 5 minutes:
-5 Squat cleans
-6 Reverse lunge steps in front rack
-5 Toes to bar
-20 Double unders
*Increase weight each round
AMRAP 16 Minutes:
25 Toes to bar
50 Double unders
15 Squat cleans, 95#/65#
*Squat cleans reduce by 2 reps each round, but increase in weight to 135#/85#, 185#/115#, 225#/145#. Scaled/Masters 15 TTB, 30 DUs, and start squat cleans at 10 reps and at 75#/55# (increase by 20# each round). Rx+ start at 135#/85# and do 275#/175# for 4th round.
In 10 Minutes:
Shoulder kips
Barbell front rack stretch
Shoulder presses
AMRAP 5 Minutes:
-5 Push presses
-6 Lunge jumps
-5 Pull-ups
-Handstand hold (sub wall walk hold)
*Increase weight each round.
5 Rounds for time of:
-20/15 Cal Echo/Assault bike
-10 Push-presses, 95#/65#
-20/15 Cal row
*Rest 5 minutes between rounds. Rx+ 135#/95#
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
3 Rounds for time of:
-30 V-ups
-20 HR push-ups
-10 Box jumps, 30/24
*Rx+ GHD sit-ups, ring dips, 37/30
Row/Bike 2 minutes
Hip circle band WU
Plate hamstring into squat stretch
AMRAP 5 minutes:
-5 plate ground to OH
-6 OH lunge steps
-5 Pull-ups
-6 Roll to stands
10 Minute Ladder:
1 Pull-up
1 Burpee
2 Pull-ups
2 Burpees
*Continue adding 1 pull-up and 1 burpee each round until time expires. Rx+ for C2B pull-ups.