Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
5 each leg. Do 10 pull-ups after each set.
5 Rounds for time (8 min cap):
10 Lunge steps
5 Burpees
20 Mountain climbers
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:
-60 Cal Row
-80 DB Snatches, 50#/35#, alt arms each rep
-30 Muscle ups
*Sub 2x dips for MUs. One partner working at a time.
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 20 Minutes:
50 Wall balls, 20#/14#
50 Double unders
40 Box jumps, 24″/20″
40 Toes to bar
30 Chest to bar pull-ups
30 Burpees
20 Cleans, 145#/100#
20 Jerks, 145#/100#
10 Snatches, 145#/100#
10 Ring muscle ups
*No Rx+ option, just go as far as possible. Scaled option: 14#/10# WB, 100 single unders, box step-ups, V-ups, pull-ups or ring rows, and 95#/65# for the barbell weight.
Run 10 Minutes. EMOM do 10 lunge steps even minutes and 5 frog hops odd minutes.
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Group 1:
Row 3 minutes
Group 2:
AMRAP 3 minutes:
10 Walking lunges
Bear crawl 1 lap around cage
*Both groups complete 1 full round.
For time:
30 overhead walking lunges
30 knees-to-elbows/kipping knee raises
30 sit-ups
15 Burpees
30 sit-ups
30 knees-to-elbows/kipping knee raises
30 overhead walking lunges
Row 1000m
30 Sec Sampson stretch/side
20 Shoulder kips
10 MC Hip stretches
20 Lunge jumps
10 Toes to bar
10 OH squats
5 Wall walks
For time:
30 overhead walking lunges, 45#/35#
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges 45#/35#
*Scaled 35#/25#, kipping knees raises. Rx+ 65#/45#, TTB, V-ups (must touch toes).
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
EMOM 14 Minutes:
Even: 10 Quick Feet + 10 Push-ups
Odd: 10 Box jumps
Run 10 Minutes. EMOM do 3 Burpees.
AMRAP 4 Minutes:
12 DB snatches 35#/20#, alt arms each rep
20 Double unders
Rest 4 minutes
AMRAP 4 Minutes:
8 DB snatches 50#/35#, alt arms each rep
20 Double unders
Rest 4 Minutes
AMRAP 4 Minutes:
4 DB snatches 75#/50#, alt arms each rep
20 Double unders
In 15 Minutes:
Roll out 5 minutes
Row 500m
15 Shoulder Kips
10 Mountain climber hip stretches
AMRAP remaining time:
– 5 Pull-ups
– 5 Dips
– 5 V-ups
– 5 Supermans
– 5 OH squats
5 Rounds for time of:
10 Push-presses, 95#/65#
15 Pull-ups
*Scale weight, sub ring rows as needed. Rx+ 135#/95# and C2B pull-ups.
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 push-ups after each set.
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups/jumping pull-ups
Burpees