Run 10 Minutes. EMOM do 3 Burpees.
10 Hang muscle cleans
10 Shoulder presses
20 OH walking lunges w/ barbell
10 Split jerks
5 Rounds for time of:
10 Split jerks, 95#/65#
10 Box jumps, 24″/20″
*Rx+ 135#/95#, 30″/24″
High knees, butt kicks, etc. Dynamic.
3 Rounds for total reps:
1 Min wall balls
1 Min sumo deadlift high pulls w/ KB
1 Min box jumps
1 Min DB push presses
Rest 2 minutes.
*Start at different stations and rotate through until all 4 stations done. Everyone rests together.
Roll out 5 min
Row 5 min
Standard warm-up x 1
– 10 pull-ups
– 10 dips
– 10 sit-ups
– 10 supermans
– 10 OH squats
Snatch warm up and skill w/ PVC
21-15-9 Reps for time of:
DB snatch, 50#/35#
Burpees
*Burpees must be jump back, jump up for Rx to count. Must do lateral jump over DB as well.
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
Perform 10 Push-ups after each set
EMOM 10 Minutes:
10 Quick feet
6 Burpees
2 Rounds of:
Row 500m
30 Walking lunges
20 Shoulder kips
10 OH squats
10 Shoulder presses
EMOM 30 Minutes:
Min 1: 5 HSPUs
Min 2: 15 Air squats
Min 3: 30 Double unders
*Rx+ 10 HSPUs, 16 Pistols, and 40 DUs
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
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Perform 1 pull-up the first minute.
2 pull-ups the 2nd minute.
3 pull-ups the 3rd minute.
Continue in this manner until you can no longer complete the required work in the allotted time. Rx+ for C2B.
Do 75 burpees if you complete under 10 full rounds. Do 50 burpees if you complete over 10 rounds but less than 15 full rounds.
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
20-15-10-5 Reps for time of:
Pull-ups
KB Swings
Box jumps
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:
100 Cal Row
100 Sit-ups
50 MC push-ups
100 Burpee box jumps
100 Pull-ups
*Rx+ GHD sit-ups, Dips, and AMRAP MUs in place of pull-ups
2 Rounds of the following:
500m Row
15 Reverse Burpees
5 Rounds for time of:
10 DB snatches, 50#/35#, alt arms each rep
25 Sit-ups
*Rx+ 75#/50# and 15 TTB/rd.
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.
AMRAP 12 minutes:
15 Sit-ups
10 Pull-ups/Rows
5 Deadlifts