15 Minutes:
-Row 3 Minutes
-Double unders 2 Minutes
-Burpees 1 minute
–
Standard WU x 2
-10 pull-ups
-10 push-ups
-10 hollow rocks
-10 supermans
-10 OH squats
AMRAP 35 Minutes:
-Sled push, 150′
-5 Tire flips
-800m run
*Any order. Post weights and tire(s) used to comments.
Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
Down & back outside if nice, around cage if needed. Hold 2 DBs or 2 KBs, heavy.
3 Rounds for time:
-10 Pull-ups
-10 Burpees
-200m 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.
AMRAP 25 Minutes:
-8 Rope climbs (sub 60 ring rows)
-200m Farmer’s carry (together – single arm, each partner)
-16 Muscle ups (sub 40 dips)
-400m Run (together)
*Each partner chooses weight for DB or KB and post to comments).
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.
WOD: 2 Rounds for time of (16min cap):
50 Double unders
40 KB swings, 55#/35#
30 Wall balls, 20#/14#
20 Toes to bar
10 OH squats, 115#/75#
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
Single arm, use bench for support
5 reps each arm per set. Start each set w/ weaker side.
21-15-9 Reps for time of:
-Ball slams, 30/20
-Box jumps, 24/20
-Ball twists, 30/20
-Burpees
Bear crawl
Backwards crab walk
Inch worm push-ups
Frog hops
*Handstand kick ups after each movement.
With a Partner:
AMRAP 25 minutes:
-Row 500m
-40 Walking lunges
10 Wall walks (sub 5 push-ups/wall walk)
Run around cage doing various agility movements, 10 minutes
3 Rounds for time of:
-500m Row
-50′ Handstand walk
*Sub 25 DB shoulder presses, 35#/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
AMRAP 12 Minutes:
-3 Power cleans
-6 Box jumps
-9 Sit-ups
Row 500m
10 MC hip stretches
Laying twister chest stretch
Reverse bridge stretch
–
2 Rounds of:
10 Plate ground to OH
20 OH walking lunges
10 Burpee pull-ups
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Warm-up sets included
3 Rounds for time of:
25 Pull-ups
75 Double unders
*Rx+ Chest to Bar
3 Rounds, one minute each station:
-Jump rope
-Sit-ups
-Burpees
AMRAP 15 minutes:
10 Quick feet
5 Thrusters
5 Burpees
*Rest 1 minute after each round. Go as fast as possible.