In 15 minutes:
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Double unders in remaining time
For time (25min cap):
400m Run
100 Double unders
75 Abmat sit-ups
50 Push-ups
800m Run
50 Pull-ups
75 Abmat sit-ups
100 Double unders
400m Run
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.
In 20 Minutes:
800m Run
-12 rounds of:
—6 Bar over burpees
—7 Power cleans
—8 Toes to bar
400m Run
-AMRAP Split jerks in remaining time
*Both partners run together. During the 12 rounds, alternate movements w/ partner – A does the BOB, B does the PC, A does the TTB. Next round, B does the BOB, etc.
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.
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Sub 14 jumping chest to bar pull-ups for the 7 MUs
Roll out 10 Minutes
10 Burpees
10 Pull-ups
10 Push-ups
10 Hollow rocks
10 OH squats
5 Rounds for time of:
350m Row
20 Ring push-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
For time:
-Run 400m (2 laps)
-20 Pull-ups/ring rows
-40 Sit-ups
-20 Push-ups
-Run 400m
*Complete AMRAP burpees until last person finishes.
Row 500
20 Burpees
Run 400m
20 Toes to bar
5 Rounds For time of:
20 Sledgehammer strikes
5 Tire flips
2 Wall climbs
200m Farmer’s Carry, single arm
*Rest 3 minutes between rounds. Note tire weight of sledgehammer, tire flipped, and weight carried in notes. Sub 8 jump to extensions for the Wall climbs
Run 400m
Sampson Stretch
OH Banded Shoulder Stretch
Couch Stretch
–
AMRAP 5 Minutes:
6 Walking lunges
5 Toes to Bar
4 Med ball cleans
3 Burpees
Handstand hold
Sled push or Yoke carry
EMOM 20 Minutes:
Even – Sprint 200′
Odd – Perform 7-12 Pull-ups
*Pick a number for pull-ups and try to hit it every round. Rx+ Chest to Bar.
Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
EMOM 10 Minutes:
-10 Quick Feet
-3 Burpees
-7 KB swings
Row 500m
Rotator Cuff WU
Hip Circle Band WU
Burgener WU
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
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.
For Time (30min cap):
-200 Slam ball twists, 30/20
-400m Run
-200 DUs
-400m Run
-100 Weighted step-ups, 45/25, 24/20
-400m Run
-100 Push presses, 95/65
-400m Run
-50 Burpees
-400m Run
*One partner working at a time, except the run – both partners run together.