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:
– 10 plate ground to OH
– 12 OH walking lunges
– 30 Sec plank hold
– Calf stretch
– KB goblet squat strech
– PVC pass thoughs
– Shoulder kips
Then:
– Row 500m
– 10 Burpee pull-ups
– 25′ Handsand walk or 30 sec HS hold
– 10 Wall squats
For Time:
100 pullups
100 pushups
100 situps
100 air squats
– Calf stretch
– KB goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
– Row 500m
– Front rack stretch
– 10 hang muscle cleans
– 10 pull-ups
– 10 thrusters
21-15-9 reps of:
Power cleans, 155#/105
Burpee box jumps, 24″/20″
*Scaled/Masters 115#/75# and 20″/16″. No Rx+ – just go all out.
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
In 20 minutes:
– 50 pull-ups
– 50 push-ups
– 50 sit-ups
– 50 air squats
*partition as needed. Alternate 10 cal row and 10 burpees in remaining time.
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 Min:
5 Rounds of:
-5 Burpees each
Then,
5 Rounds of:
-10 quick feet each
-10 sec rest (after each round)
Then,
5 Rounds of:
-8-15 TTB/KNR each
Then,
5 Rounds of:
-10-20 DUs each
*One partner at a time, follow the leader style.
Row 500m
– 10 pull-ups
– 10 push-ups/dips
– 10 hollow rocks
– 10 supermans
– 10 oh squats
Once completed, start warming up on back squats and deadlifts.
4 Rounds for time of:
5 Deadlifts, heavy
5 Rope climbs
5 Back squats, heavy
5 Wall walks
*Post weight used in notes. Racks allowed.
In 10 Minutes:
– Roll out
– OH band stretch
– Couch stretch
– Half pigeon
– Reverse bridge
3 Rounds of:
– Row 1000m
– 20 Burpees
– 2 Min plank hold
*Rest 5 minutes between rounds
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 10 Minutes:
– 10 Box jumps
– Bar Hang (hang from cage for as long as possible)
– 10 Push-ups
1 Minute each:
– Calf stretch
– KB Goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
AMRAP 5 Minutes:
– 10 Hang muscle cleans
– 10 Thrusters
– 10 Cal row
For time (15min cap):
50-40-30-20-10 reps of:
Double unders
Abmat sit-ups
*Perform 6 clean & jerks @ 135#/95# after each round. Rx+ 185#/125#
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 reps each arm.
AMRAP 10 Minutes:
– Row 100m
– 20 OH walking lunges (use plate w/ good form, no weight if needed)
– 30 Jump ropes/DUs