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.
For time:
300 Double unders
100 Pull-ups
100 KB Swings
300 Sec Plank hold
*Go in order, one person working at a time. If you want to get crazy, do burpees while partner holds the plank.
Complete on your own:
1 min jumping jacks
15 PVC pass throughs
20 Shoulder kips
30 Sec overhead banded stretch/arm
30 Sec lat stretch/arm
30 Sec pec stretch/arm
20 Mountain climber hip stretches
20 Lunge jumps
10 Air squats w/ bounce at bottom
1 Min double unders
Complete on your own:
Barbell front rack stretch
10 Hang muscle cleans
5 Hang squat cleans
5 Squat cleans
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Use the remaining time from 18.2 to accomplish a 1RM clean
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Roll out 10 minutes
Sampson Stretch 30 seconds/side
10 T-spine openers/side
10 Mountain climber hip stretches
20 Shoulder kips
OH band stretch 30 seconds/arm
OH barbell stretch on roller 1 minute
Couch stretch 1 minute/leg
3 Rounds for time of:
1000m Row
75 Sit-ups
50 Wall runs
3 Rounds:
Row 250m
5 Dip-Shrugs
5 Dip-Shrug-High Elbows
5 Muscle Snatches
5 OH Squats
5 Rounds for time of:
20 Quick feet
10 Handstand push-ups
5 Power snatches, 95#/65#
*Rest 3 minutes after each round. Rx+ 135#/95#. Sub DB shoulder presses for HSPUs.
Run 10 Minutes. EMOM do 10 lunge steps even minutes and 5 frog hops odd minutes.
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
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
Do 10 pull-ups after each set
AMRAP 10 minutes:
6 Burpees
8 Hanging knee raises/TTB
10 KB swings
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:
10 Quick feet
20 Double unders
5-10 Weighted squat jumps
6-10 Weighted revers lunge steps
*One partner completes one round while other partner rests. Continue alternating until time expires. Use KBs or weighted barbell. Rx 95#/65#
Complete on your own:
1 min jumping jacks
15 PVC pass throughs
20 Shoulder kips
30 Sec overhead banded stretch/arm
30 Sec lat stretch/arm
30 Sec pec stretch/arm
20 Mountain climber hip stretches
20 Lunge jumps
10 Air squats w/ bounce at bottom
1 Min double unders
4 Toes to bar/kipping knee raises, then using light weight:
10 Hang clean & jerks/presses left arm
10 Hang clean & jerks/presses right arm
Then, do the following at comfortable pace – be sure to time yourself. Use your workout weight as well:
8 TTB/kipping knee raises
5 Hang clean & jerks/presses one arm
5 Hang clean & jerks/presses
Row 14/12 calories
Use the time it took to com[lete the above to determine your goal rounds/reps for 20 minutes. Sign up for a heat time and find a judge. Get ready to go!!!
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Cage run 10 minutes (stop and do 3 burpees EMOM)
Row 10 minutes
Foam roll/Lacrosse ball 10 minutes
AMRAP 20 Minutes:
Turkish get-ups, alternating arms each rep, 35#/20#
*Goal is slow and steady w/ perfect form.
Row 500m
30 Sec DUs
30 Sec Sampson Stretch each leg
30 Sec DUs
30 Sec Barbell front rack stretch
20 Sec DUs
20 Sec Hang muscle cleans
20 Sec DUs
20 Sec Shoulder presses
10 Sec DUs
10 Front squats
10 Sec DUs
10 Thrusters
*Perform together as group.
2012 Regional Event 2
For time (17 min cap):
2000m Row
50 Pistols, alternating legs each rep
30 Hang cleans, 225#/135#
*Scale row, sub air squats, scale weight as needed.