Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 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.
In 25 Minutes:
100 Floor wiper buy-in, then AMRAP remaining time of:
-20 Foor presses
-30 Bicep curls
-80 Double unders
*1 Bar/team. Change weight as needed. Post weights used in notes.
Row/Bike for 2 minutes
-Calf stretch
-KB Goblet squat stretch
-Rotator cuff WU
-Hip circle band WU
2 Rounds of:
-10 box jumps
-10 push-ups
-10 pull-ups
-10 KB swings
-10 TTB
-10 Wall balls
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
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 of:
-Row 200m
-10 Deadlifts
-10 Box jump overs
*Rest approximately 3 minutes after each round. Go all out each round. Scale distance/reps so that each round is completed under 3 minutes.
Run around cage doing various agility movements, 10 minutes
For time:
1000m Row
50 Ball slams, 30#/20#
750m Row
40 Ball slams
500m Row
30 Ball slams
250m Row
20 Ball slams
Various agility drills using ladder or hoops.
21-15-9 Reps for time of:
Deadlifts, 225#/155#
Pull-ups
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
For time:
50 Pull-ups
50 Push-ups
50 Burpees
*Any order, partition as needed.
High knees, butt kicks, etc. Dynamic.
For time:
30 HSPUs
10 Back squats, 135#/95#
20 HSPUs
20 Back squats, 135#/95#
10 HSPUs
30 Back squats, 135#/95
*Racks not allowed. Sub Wall walks for HSPUS (8, 6, 4 reps). Scaled/Masters sub DB shoulder presses 35#/20# and use 95#/65# for back squats. Rx+ 6″/4″ deficit HSPUs and 185#/125#.
Row 500m
–
Hip circle band warm-up (as a group)
–
Burgener warm-up
–
10 squat snatches, 65#/45#
7 squat snatches, 95#/65#
4 squat snatches, 115#/75#
1 squat snatch 135#/85#
*Scale weight as needed – try and add at least 5# each increase, so start lighter if necessary.
21-15-9 Reps for time of:
Toes to bar
OH Squats, 95#/65#
Burpees
*Sub V-ups, scale weight, scale reps as needed.
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:
200 Abmat sit-up buy-in, then AMRAP remaining time:
-10 Deadlifts
-12 Mountain climber push-ups
-14 Bar over burpees
-16 Ring rows
*sub 2 rope climbs for the ring rows. Choose DL weight and post to comments.