Stretch/roll out
Active WU
Dodgeball
Follow the leader style:
1-2-3-4-5-6-7-8-9-10 reps of:
-KB swings, 55/35#
-Box jumps, 24/20″
Then,
10-9-8-7-6-5-4-3-2-1 reps of:
-Echo bike cals
-HR push-ups
*Partner A does one rep of each, then partner B does one rep of each, then A does two, B does two, etc. Rx+ 75/55#, 30/24″, and Ring dips
Run 400m
5 Plate squat into hamstring stretches
10 Plate ground to OH
20 Walking lunges
10 Muscle snatches
10 OH squats
10 TTB
For time:
30-25-20 Pulls-ups
30-30-30 Cal rows
30-25-20 V-ups
*Females 24 Cal rows. Rx+ C2B, Ski Erg, and GHD.
In 15 minutes:
Row/Bike/Run 2 minutes
Sampson Stretch
2 Rounds of the following:
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
5 Rounds for time of:
-1 Reverse sled pull (down & back)
-2 Tire flips
-2 Wall climbs
-20 OH walking lunges, 45/35#
*Rest approx. 3 min between rounds.
Row/bike/ski 2 minutes
Rotator cuff WU
90/90 hip stretch
PVC pass throughs
Half pigeon
Front rack stretch
10 Shoulder Presses
10 Front squats
10 Ring rows
10 Push-ups
AMRAP 10 Min:
-21 Wall balls, 20/14#
-14 Push presses, 95/65#
-7 Bar muscle ups
*Rx+ Ring MUs.
In 15 minutes:
Row/Bike/Run 2 minutes
Sampson Stretch
2 Rounds of the following:
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
Every 3 Min x 10 Rounds (30 min):
-200m Run
-30 Double unders
-15 Air squats
*Average all rounds to get time. Rx+ 20/14# vest.
In 15 minutes:
Row/Bike/Run 2 minutes
Sampson Stretch
2 Rounds of the following:
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
Every 7 Min x 3 Rounds (21min):
-600m Run
-2 Rope climbs, 18/15′
-9 Clean & jerks, 155/105#
Rx+ 3 Rope climbs & 185/125#.
Stretch/roll out
Active WU
Dodgeball
5 Rounds for time of:
-10 Deadlifts, 275/185
-20 Burpees over bar
-30 Wall balls, 20/14
-400m run
*One partner working at a time, except the runs. Rx+ 315/210 & 25/20#
Agility ladder
Burgener WU
For time (25 min cap):
2000m Row
20 Chest to bar pull-ups
20 Hang power snatches, 95/65#
1000m Row
10 Chest to bar pull-ups
10 Hang power snatches, 95#/65#
*Rx+ Bar MUs & 135/95#
In 15 minutes:
Row/Bike/Run 2 minutes
Sampson Stretch
2 Rounds of the following:
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
In 10 minutes:
Row/bike/ski 2 min
Sampson stretch
Good mornings
Front rack stretch
Dip shrug high elbows
Muscle cleans
Front squats
Shoulder presses
Complete 2 hang power cleans and then 1 jerk without setting down barbell
5 Rounds for time of:
400m Run
1 Round “DT”
-12 Deadlifts
-9 Hang power cleans
-6 Push jerks
Rx 155/105#. Scale distance/weight as needed to finish under 20 min. 1st round needs to be 3:30 or less and should not be at all out effort.