Row 350m
Bear crawl 1 lap
Reverse crab 1/2 lap
Frog hop 1/2 lap
Inch worm-push-up 1/2 lap
Handstand hold once done.
In 12 Minutes:
Row 350m, then AMRAP remainining time:
20 Ball slams
15 Box jumps
5 Wall walks
Row 500m each, then
10 reps each with a partner:
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
5 Rounds for time of:
350m Row
20 Ring push-ups
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
5 Rounds for time:
10 Hang power cleans
20 sit-ups
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:
– 35 Pull-ups
– 50 Burpee box jump overs, 24″/20″
– 35 Pull-ups
*Scale to ring rows and regular burpees as needed. Rx+ for CTB pull-ups & box facing burpee box jump overs.
Row 500m
Calf stretch
Front rack stretch
Front squat stretch
Hang muscle cleans
Shoulder press (front & behind the neck)
–
7-5-3 reps w/ increasing weight:
-power cleans
-push jerks
For time:
90 Double unders
60 Ball slams, 30#/20#
30 Clean & Jerks, 135#/95#
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
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Use DBs if needed
Mini “Cindy”
12 Min AMRAP:
4 Pull-ups
7 Push-ups
10 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 Minutes:
50 Wall balls
40 Sledgehammer strikes
30 Burpee over planks
2 – 200m Single arm farmer’s carry (together)
1 – 75m sled push
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 15 Minutes:
400m Run
5 Hang power snatches, 115#/75#
2 Rope climbs, 18’/15′
*Scaled/Masters 300m Run, 85#/55#, 10 Ring rows. Rx+ 155#/105# & 3 rope climbs.
Run around cage doing various agility movements, 10 minutes
Take a single DB from the ground up to shoulder and then overhead (push-press/strict press okay, but DB must touch the shoulder and cannot be one continuous movement.
In 20 Minutes w/ Partner:
80 Cal Row
80 DB Hang power clean & jerks, 50#/35#
60 Cal Row
60 DB DB Hang power clean & jerks
40 Cal Row
40 DB Hang power clean & jerks
20 Cal Row
20 DB Hang power clean & jerks
AMRAP Box jumps in remaining time, 24″/20″
High knees, butt kicks, etc. Dynamic.
AMRAP 15 Minutes:
Row 300m
10 Quick feet
10 KB swings
20 Sec handstand hold (sub OH barbell hold)