Row 500m
OH Band stretch
Chest stretch
Lat stretch
PVC pass throughs
Shoulder kips
Ring rows
Push-ups
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
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
10 minute ladder:
1 Thruster
1 Pull-up/Ring row
2 Thrusters
2 Pull-ups/Ring rows
3, etc….
*Continue adding 1 rep/round until time expires.
50 Cal row
40 Jumping Jacks
30 Wall runs
20 Quick feet
10 Burpees
Max Effort 5k Run
Row 500m
Calf stretch
KB Squat stretch
MC Hip Stretches
PVC pass throughs
Shoulder kips
KB snatches
KB windmills
–
Burgener Warm-up
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
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
Practice setting your back. Use KBs if needed. Experieced kids can go heavy if form is good.
AMRAP 12 Minutes:
10 Quick feet
5 Light deadlifts
5 Perfect push-ups
*Rest 30 seconds after each. Go as fast as possible on quick feet, and use perfect form on DLs and pushups.
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:
4 Rope climbs
40 Toes to bar
2 Sled pushes
2 Suicide sprints
4 Wall climbs
40 Weighed walking lunges
*One person working at a time. Go in any order, just finish everything before starting on second round. Sub/scale as needed.
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.
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Roll out 10 minutes
40 Jumping jacks
30 Wall runs
20 Quick feet
10 Burpees
For time:
Run 1 mile
100 Double unders
25 Burpees
1000m Row
25 Burpees
100 Double unders
Run 1 mile
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
5-7 Rounds of:
6 Mountain climber push-ups
150′ Farmers carry
6 Tire jumps (in and out = 1)
*One group goes while others rest. Go hard and earn your rest).
Row 500m
Calf stretch
KB Goblet squat stretch
15 Shoulder kips
10 PVC pass throughs
10 KB snatches/arm
10 KB windmills/arm
3 Rounds of:
10 Muscle ups
400m Run
*Rest 3 minutes between rounds. Sub Jumping MUs or 2x pull-ups for the MUs.