Roll out 10 minutes
Row 500m
10 Plate ground to OH
20 OH walking lunges
5 Plate ground to OH
10 OH walking lunges
3-7pulls for max watts x 5 sets. Rest as needed between efforts.
On your own, first 10 minutes of class:
-Sampson stretch, 30 sec/side
-Calf stretch
-KB goblet squat stretch
-Mountain climber hip stretches
-PVC pass throughs
-Shoulder kips
—
Partner up if needed and get pull-up station ready (bands/rings/wax). Do a few pull-ups, a few push-ups, and a few air squats. Be ready to go 15 minutes into class.
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Partion the pull-ups, push-ups, and air squats as needed. Recommended for most – 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.
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 Min:
-100 DUs
2 sled pushes (down/back=1)
-40 roll to stands (sub v-ups)
-2-200m runs (1 person at a time)
-4 wall climbs (sub 12 jumping bar MUs)
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:
Row 1000m
30 Turkish get-ups, alt arms each rep
100 Abmat sit-ups
*Post weight used to comments
Row 2 minutes
Bear crawl 1 lap
Backwards crab walk 1/2 lap
Frog hops 1/2 lap
Handstand hold 20 seconds
5 reps one leg, then 5 reps with the other.
For time:
100 jump ropes/50 DUs
row 35 calories
35 push-ups
35 squat jumps
35 KB swings
Row 500m
Rotator cuff warm-up
PVC Pass throughs
Shoulder kips
KB Goblet squat stretch
–
Front rack stretch
Hang muscle cleans
–
7-5-3 reps of:
-TNG power cleans w/ increasing weight
-MC Push-ups
-Triple unders
5 Rounds for time of:
400m Run
7 Power cleans, 135#/95#
11 Bupees
*Rest 3 minutes between rounds. Rx+ 185#/125# & Bar facing burpees
Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
AMRAP 12 Minutes:
200m Run
7 Hang power cleans
7 Bar over burpees
In 10 minutes, complete 5 rounds:
20 Double unders
10 Shoulder kips
5 Box jumps
5 Wall squats
5 Toes through rings
20 Sec handstand hold
AMRAP 12 Minutes:
10 Toes to bar
10 Split jerks, 95#
10 Box jumps, 24″/20″
*Rx+ 15 TTB, 135#/95#, 30″/24″
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:
100 Double unders
75 Cal row
50 Squat jumps
25 Burpee pull-ups
*Rx+ wear 20#/14# vest.
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
10-9-8-7-6-5-4-3-2-1 Reps for time of:
-Pull-ups
-Deadlifts
-Box jumps