Row 500m
Hip Circle Band WU
–
20 Walking lunges
15 Wall balls
–
Lying Chest Twister Stretch
20 Hand release push-ups
10 Dips
8 Min Row for Calories
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
In 12 Minutes:
500m Row, then AMRAP remaining time:
-15 Wall balls
-10 DB snatches, alt arms each rep
Row 500m
–
Rotator cuff WU
PVC pass throughs
OH Band stretch
–
2 Rounds of:
– 7 Plate ground to OH
– 8 OH Walking lunges
– 5 Burpees
– 8 OH Walking lunges
15-12-9-6-3 Reps for time of:
-Split jerks, 135#/95#
*Accumulate a 30 second chin-over-bar hold after each round. Alternate legs each rep. Work form over speed – do a real split and bring feet back together while barbell remains OH. Scale weight/hold as needed.
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:
-10 Quick feet
-10 Sumo deadlift high pulls
-5-8 Burpees AFAP
*Group A goes while B rests, then switch. All out efforts.
Row 500m
10 Laps around cage
15 Burpees
20 Walking lunges
20 Shoulder kips
15 Muscle cleans
10 Hang squat cleans w/ bounce at bottom
5 Muscle ups (10 pull-ups + 10 Dips)
AMRAP 16 Minutes:
25 Toes to bar
50 Double unders
15 Squat cleans, 95#/65#
*Squat cleans reduce by 2 reps each round, but increase in weight to 135#/85#, 185#/115#, 225#/145#. Scaled/Masters 15 TTB, 30 DUs, and start squat cleans at 10 reps and at 75#/55# (increase by 20# each round). Rx+ start at 135#/85# and do 275#/175# for 4th round.
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Double unders in remaining time
4 Rounds of:
Row 500m for time, then immediately perform max rep shoulder presses, 95#/65#.
Rest 3 minutes between efforts.
High knees, butt kicks, etc. Dynamic.
5 each leg/set
AMRAP 12 Minutes:
-10 Kipping knee raises
-8 Box jumps
-6 Mountain climber push-ups (3 steps + 1 push-up = 1 rep)
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 of:
-4 Min Push-ups
-4 Min Ring rows
-4 Min Burpees
-4 Min Slam ball side throws, 30#/20#
-4 Min Row for calories
*Rx+ Dips and Pull-ups. One partner working at a time. Go in order if possible.
4 Rounds for total reps:
1 Min Wall balls, 20#/14#
1 Min Rest
1 Min KB swings, 55#/35#
1 Min Rest
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.
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:
Row 150m
3 Down and back sprints
7 Wall balls
5 Burpees