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:
40 Sledgehammer strikes
2 Sled pushes x 150′
10 Muscle ups (sub 20 dips)
20 DB snatches, heavy
*Complete 150 sit-ups/100 GHD sit-ups at any time during WOD.
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.
AMRAP 25 Minutes:
Run 800m
2 Rope climbs, 18’15’
7 Deadlifts, 275#/185#
3 Wall walks
*Rx+ 3 rope climbs, 315#/210# DLs, 5 wall walks. Scale weight as needed. Sub 18 jumping pull-ups or ring rows for the RCs, 15 push-ups for the WWs.
In 15 Minutes:
Row 500m
100 Double unders
Quad/calf roll-out
Rotator cuff warm-up
PVC pass throughs
Internal rotation shoulder stretch w/ PVC
15 Burpees w/ perfect push-up
3 Rounds for time of:
Row 500m
15 Push-presses
*Use weight you can do at least 10 unbroken reps. Record total time to complete and post weight used to notes.
In 15 Minutes
Run 800m
Laying chest twister stretch
Reverse bridge
KB Goblet squat stretch
PVC pass throughs
Sots presses w/ PVC or barbell
Snatch balances w/ light weight remaining time
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Toes to bar
Burpee box jump overs, 24″/20″
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
5 Rounds for time of:
30 Double unders/60 single unders
12 Box jumps
7 MC push-ups (3 steps + 1 push-up = 1 rep)
In 15 Minutes:
Row 500m
Hip circle band warm-up
OH banded shoulder stretch
Lat roll-out
Front rack barbell stretch
Hang muscle cleans
Front squats w/ bounce at bottom
For time:
90 Double unders
60 Hand release push-ups
30 Squat cleans, 135#/95#
In 15 Minutes:
Row 1000m
Calf stretch
KB Goblet squat stretch
PVC Pass throughs
MC Hip stretches
Shoulder kips
Burgener Warm-up
5 consecutive reps without setting down the bar
5 Rounds for time of:
– 400m Run
– 10 Pull-ups
– 5 Hang power snatches using weight from above
*Rx+ for C2B
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 Min:
12 Rounds of:
-25 DUs
-7 Hang power cleans
-5 Bar over burpees
Once finished, AMRAP MUs in remaining time (sub ring rows to deep ring dips & press outs)
*partner A does the DUs, partner B then does the HPCs, then A does the BOBs. Now B starts on the DUs. Continue alternating movements until 12 rounds completed.
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.
21-15-9-15-21 Reps of:
– Thrusters, 95#/65#
– Toes-to-bar
*Scale weight/sub Kipping knee raises as needed.
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
Run 200m, rest 30 sec
Run 400m, rest 60 sec
Run 800m, rest 90 sec
Run 1600m, rest 120 sec
Run 800m, rest 90 sec
Run 400m, rest 60 sec
Run 200m