In 15 Minutes:
– Roll out 5 minutes
– OH Band stretch
– Tricep stretch
– Couch stretch
– Half pigeon stretch
Perform 10 Rounds of the following for total meters:
Row for 2 minutes
Rest for 2 minutes
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:
– 7 pull-ups
– 7 push-ups
– 7 V-ups
– 7 squat jumps
Calf Stretch
Goblet squat stretch
PVC pass throughs
Shoulder kips
–
Burgener Warm-up
–
3 rounds of:
– 5 Squat snatches w/ light weight
– 5 Burpee pull-ups
21-15-9 reps for time of:
Push presses, 95#/65#
Pull-ups
*Rx+ 135#/95# & chest to bar pull-ups
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
Do 5 reps with one arm, then switch
2 rounds for reps of:
– 2 min row for calories
– 2 minutes DB snatches, alt arms each rep
– 2 minutes burpee box jumps
Calf Stretch
Goblet squat stretch
PVC pass throughs
Shoulder kips
–
10 Box jumps
10 Toes to bar
10 Barbell thrusters
10 Dips
Pistol practice 2 minutes
Handstand hold practice 2 minutes
Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
Every 90 seconds for 10 Rounds:
– 10 Clapping push-ups
– 10 Quick feet
– 15 Air squats
Get through each round as fast as possible. Post LONGEST round time for your score. Chest to deck on the push-ups, and hips below parallel at bottom and fully open at top of squats.
Calf Stretch
Goblet squat stretch
PVC pass throughs
Shoulder kips
–
10 KB swings
10 KB goblet squats
10 KB snatches each arm
10 OH walking lunges w/ KB each arm (20 total)
L-sit practice 2 minutes
Handstand hold practice 2 minutes
Sled push or Yoke carry
For time:
Run 800m
40 KB swings, 55#/35#
Run 400m
20 KB swings, 55#/35#
Run 200m
10 KB swings, 55#/35#
*Rx+ for 75#/55# and under 10min.
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:
40 Weighted squats (single DB)
40 DB snatches, alt arms each rep
40 Weighted box step ups (single DB)
40 Ring push-ups (from knees if needed)
40 Toes to bar (sub V-ups)
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 12 minutes:
7 Push presses
35 Double unders
*Start at 95#/65# and add 10# to the PP each round. It must be a PP to be considered Rx. Scaled/Masters start at 55#/35#. Rx+ start at 135#/95#.
Roll out 5 minutes
Banded Calf/hamstring stretch
OH band stretch
Couch stretch
–
5-4-3-2-1 reps of:
Burpees
Pull-ups
OH squats
3 Rounds, each for time of:
1000m row
60 Abmat sit-ups
30 Burpees
*Rest 5 minutes between rounds. Perform first round at 50% effort, second round at 70% effort, and the third at 90% effort.
Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
5 Rounds for time of:
– 100m Run
– 10 KB Swings