Row 500m
Run 10 laps around cage
20 Walking lunges
20 Shoulder kips
5 Inch worm push-ups
10 MC hip stretches
5 Burpee pull-ups
EMOM 30 Minutes:
Minute 1: 3 Heavy back squats
Minute 2: 8 DB Shoulder presses
Minute 3: 25 Double unders
*Score by weight of back squats. Note DB weight i notes. Rx + sub 10 HSPUs for the DBSPs and UB DUs.
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 25 minutes:
-40 V-ups
-40 KB swings, 55#/35#
-20 MC push-ups
-40 Reverse lunge steps w/ KB
-40 Ball slams, 30#/20#
*Sub TTB and heavier KB swings for Rx+. One partner working at a time.
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.
EMOM 30 Minutes:
Minute 1: 2 Heavy deadlifts
Minute 2: 10 Wall balls, 20#/14# to 10’/9′
Minute 3: 1 Rope climb, 18’/15′
*Pick a heavy DL weight and stick with it if possible. Rx+ for 12’/10′ targets and 2 rope climbs/round.
Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.
Use kids bars, sub jumping, etc.
AMRAP 15 Minutes:
15 Cal row
10 Wall balls
5 Bar muscle ups
Roll out 5-10 min and get after it!
Max Effort 10k Row
Jump rope 1 minute
10 Mountain climber hip stretches
10 Supermans
30 Sit-ups
10 Supermans
10 Mountain climber hip stretches
Jump rope 1 minute
AMRAP 12 Minutes:
-5 Push-ups
-10 Quick feet
-15 Kipping knee raises
-Rest 30 seconds
Row 500m
Calf stretch
KB Goblet squat stretch
Laying twister stretch
Half pigeon
–
AMRAP 5 minutes:
10 Quick feet
2 Inch worm push-ups
4 Toes to bar
6 Ball slams
Hands inside shoulder width
EMOM 12 minutes:
20 Quick Feet
20 Double unders
Plank Hold for remaining time until 5 sec before next minute.
*Use 5 second break to record your plank hold time each round. This is how the workout will be scored. Scaled/Masters 10 quick feet/round and 20 singles/round. Rx+ hold plank on PUSH-UP PR.
Row 500m
Sampson stretch
Rotator cuff WU
PVC pass throughs
MC hip stretches
-AMRAP 5 Minutes:
-3 Dip-shrug-high elbows
-3 Muscle snatches
-3 Snatch balances
-6 Lunge jumps
-9 Hollow rocks
21-15-9 Reps for time of:
Power snatches, 115#/75#
Box jumps, 24″/20″
Stretch 5 Minutes (couch stretch, lat stretch, OH band stretch, etc.)
Row 500m
15 Shoulder kips
10 Mountain climber hip stretches
AMRAP remaining time:
5 Hang muscle cleans
2 Shoulder presses
2 Front squats
5 Thrusters
20 Double unders
5 Rounds, each for time of:
5 Power Cleans, 135#
10 Front Squats, 135#
5 Jerks, 135#
20 Pull-ups
Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
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 20 Minutes:
-Row 30 Cal
-30 Weighted step-ups
-30 V-ups
-30 DB snatches
-10 Pull-ups