Run 400m
Rotator cuff WU
MC Hip stretches
Reverse bridge
OH band stretch
Front rack stretch
–
AMRAP 5 minutes:
-5 Shoulder presses
-5 Roll to stands
-5 KB swings
-6 Lunge jumps
-HS hold
AMRAP 15 Minutes:
-Run 400m
-15 Handstand push-ups
*Sub seated DB shoulder presses. Record weight used in notes.
Run 400m
Hip circle band WU
10 Plate ground to OH
20 OH walking lunges
10 Ring rows/pull-ups
EMOM 20 Minutes:
Even: 5 Weighted pull-ups
Odd: 5 Box jumps
*Note heaviest weight used (increase/decrease as needed). Sub strict PUs/strict banded PUs. Also note highest box jump height.
Group stretch
PVC pass throughs
Burgener WU
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AMRAP 5 Minutes:
3 Snatch grip high pulls
2 Hang squat snatches
1 Squat snatch
12 Hollow rocks
*Can add weight each round.
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
AMRAP 20:
-1 shuttle sprint
-20 DB push presses, 10/arm
-300m run
-20 DB weighted walking lunges
-10 burpees
*Pick DB weight and post to comments. Rx+ for single arm OH walking lunges
In 15 Minutes:
Row 500m
15 Shoulder kips
10 Mountain climber hip stretches
5 Good mornings
Front rack stretch
AMRAP remaining time:
-5 Hang muscle cleans
-2 Shoulder presses
-2 Front squats
-5 Power snatches
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
Run 400m
-5 Burpees
-5 Plate squat stretch to hamstring stretches
-10 Plate ground to OH
-10 Plate bent over rows
-20 OH walking lunges
-20 Plank hold shoulder touches
Hands just at shoulder width. Barbell still touches chest during each rep.
AMRAP 12 minutes:
40 Double unders
12 Renegade rows (alt arms each rep)
6 Box jumps
*Record rounds completed and post weight used and box height in comments.
High knees, butt kicks, etc. Dynamic.
Sled push or Yoke carry
For time:
Row 2k
Run 1 mile
Run 400m
Rotator cuff WU
Hip circle band WU
10 Burpee pull-ups
10 Minute Ladder:
-10 Squat jumps
-2 Pull-ups
-10 Squat jumps
-4 Pull-ups
-10 Squat jumps
-6 Pull-ups, etc.
*Continue adding 2 pull-ups each round until time expires. Rx+ for 10 pistols/1 MU per round (increase MU reps by 1 each round).
2 Rounds:
Sampson stretch
10 Ring rows/pull-ups
10 Push-ups/dips
10 Abmat sit-ups/GHD sit-ups
10 Supermans/Back extensions
10 OH squats
Every 3 Minutes for 30 minutes:
-1 Shoulder press
-2 Push presses
-3 Push jerks
-8 Burpees
*Unable to set barbell down until all 3 movements completed. Start round over if you fail. Increase weight each round as needed. Rx+ for 12 burpees over bar/round.
Run 400m
Group stretches
AMRAP 5 Min:
-3-5 pull-ups
-5 box jumps
-10 plank hold shoulder taps
AMRAP 20 Min:
-15 Pull-ups
-20 DB hang power cleans, 10/arm
-40 Weighted step ups, alt legs/rep
-45 Double unders
*pick weight and post to notes. Sub jumping pull-ups, weighted, or chest to bar. 2x single unders