Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.
AMRAP 12 Min:
-15 sit-ups
-10 DB hang power cleans (5/arm)
-10 DB push presses (5/arm)
-15 air squats
Row 500m
Rotator cuff warm-up
Hip circle band warm-up
–
AMRAP 4 Minutes:
-12 Walking lunges
-10 Shoulder kips
-8 SDHPs
-6 Thrusters
AMRAP 15 Minutes:
-20 Sit-ups
-20 Hang power cleans w/ single DB, 50#/35#
-20 DB push presses w/ single DB, 50#/35#
-20 Air squats
*Perform 10 reps each arm w/ the DB movements. Scale weight/reps as needed.
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 Minutes:
-29 Cal row (each)
-58 Double unders (each)
-29 Box jumps (each)
-4 Rope climbs (each)
*Perform 4 Sumo deadlifts (each) after each movement before moving on to next. Sub 5 Ring rows/rope climb if needed.
Row 500m
Sampson stretch
Calf stretch
KB goblet squat stretch
PVC pass throughs
Bergener WU
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
For Time (20 min cap):
4 Rounds of:
-9 Toes to bar
-15 Wall balls
Then, immediately into
4 Rounds of:
-9 Power snatches, 75#/55#
-15 OH squats, 75#/55#
Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.
4 rounds, each for time of:
-Row 300m
-10 burpees
-15 KB swings
-15 Wall balls
*Rest as needed between rounds (everyone starts together). Scale reps as needed. Go all out each round.
Run around cage doing various agility movements, 10 minutes
3 Rounds for time of:
-35 Hip extensions
-50 Double unders
-20 DB bent over rows (10/arm), 50#/35#
Bear crawl
Backwards crab walk
Inch worm push-ups
Frog hops
*Handstand kick ups after each movement.
5 Reps each arm.
AMRAP 10 Minutes:
20 Weighted step-ups
10 Pull-ups
Row 500m
Calf stretch
Half pigeon
Couch stretch
50 Double unders
20 Lunge jumps
10 Toes through rings
Handstand walk/holds
Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
Reps are for each leg. Start each set with weaker leg.
5 Rounds for time of:
-30 V-ups
-20 Push-ups
*Rx+ GHD sit-ups & ring dips
Row 500m
10 Back extensions
10 Hip extensions
10 GHD sit-ups
10 Box jumps
10 Toes through rings
10 KB swings
10 Pull-ups
50 Double unders
Every 3 Min for 30 Min (10 Rounds):
10/8 Cal Row
10 KB swings, 55#/35#
10 Pull-ups
*Absolute all out efforts each round. Masters/Scaled 7-10 Rounds of 7/5 cal Row, 7 KBS, 45#/25#, 7 Pull-ups or Ring rows. Rx+ 10/8 cal Assault bike, 10 KBS 75#/55#, 10 C2B Pull-ups.
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
3 Rounds for time of:
-20 Reverse lungs steps w/ KB
-15 HR push-ups
*Hold KB in front rack position.