Roll out 10 minutes
Lat stretch
Couch stretch
OH barbell stretch
2 Rounds for time of:
50 Cal row
40 HR push-ups
30 Pull-ups
20 Handstand push-ups
Run 200m
10 Inch worm push-ups
Bear crawl around cage
Backwards crab walk around cage
10 Frog Hops
Run 200m
AMRAP 12 Minutes:
5 Push-ups or dips
5 Box jumps
20 Second heavy KB deadlift hold
Row 500m
40 Double unders
30 Walking lunge steps
20 Shoulder kips
10 Med ball cleans
–
Barbell front rack stretch w/ partner
–
Sit at bottom of front squat for 30 seconds w/ barbell for 2 sets w/ 30 second rest between
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Toes to bar
Burpee box jump overs, 24″/20″
Bear crawl
Backwards crab walk
Inch worm push-ups
Frog hops
*Handstand kick ups after each movement.
21-15-9 Reps for time of:
OH Squats
Pull-ups
Row 500m
Sampson stretch 30 sec/side
OH banded stretch 30 sec/side
10 MC Hip stretches
–
EMOM 5 Minutes:
– 3 KB swings (pause at top)
– 4 Box jumps
– HS Hold remaining time
For time:
Run 200m, rest 30 seconds
Run 400m, Rest 60 seconds
Run 800m, Rest 90 seconds
Run 400m, Rest 60 seconds
Run 200m
Row 500m
Sampson stretch 30 sec/side
20 Walking lunges
20 Shoulder kips
10 PVC pass throughs
10 PVC around the worlds
10 Frog hops
10 Burpees
–
Burgener Warm-up
5 Rounds for time of:
3 Snatches
7 L Pull-ups
*Use 75% of heaviest single for the day. Don’t worry so much about your time today – focus on perfect form and strict standards.
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
5-7 Rounds of:
10 Quick feet
10 KB swings
10 Burpees
*One group goes while second group rests, then switch. Each group starts each round together. Rest approximately 2 minutes between rounds. Go as fast as possible each round.
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:
16 Wall walks
2 Heavy sled pushes (down & back = 1)
400m Run
*Rx+ Sub 100′ HS walk for the wall walks. Only 1 partner working at a time, except both partners run together. Go as heavy as possible on the sleds.
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.
EMOM 30 Minutes:
Minute 1: 2 Heavy deadlifts
Minute 2: 10 Wall balls, 20#/14# to 10’/9′
Minute 3: 1 Rope climb, 18’/15′
*Pick a heavy DL weight and stick with it if possible. Rx+ for 12’/10′ targets and 2 rope climbs/round.
Bear crawl
Backwards crab walk
Inch worm push-ups
Frog hops
*Handstand kick ups after each movement.
10 Hollow rocks after each set.
Double unders/jump rope for 10 minutes.
– EMOM, stop and do 5 KB deadlifts. The workout starts with deadlifts.