Run for 6 minutes.
Every minute stop and do 4 burpees.
Every Two Minutes for 10 Rounds:
10 Quick feet
5 Burpees
10 KB swings
*At the start of the 2 minutes, get through the work as fast as possible and rest the remaining time until the next round begins.
Run 10 Minutes. EMOM do 3 Burpees.
Max Effort Broad Jump
AMRAP 10 Minutes:
30 Double unders
20 Abmat sit-ups
10 Lunge jumps
*Scaled/Masters 50 singles/15 Sit-ups/7 Air squats. Rx+ 30 UB DUs, 15 TTB, 6 Reverse lunge steps, 185#/125# (front rack position, no racks)
3 Rounds:
30 seconds run in place
30 seconds burpees
30 seconds run in place
30 seconds sit-ups
Perform 10 push-ups after each set.
With a partner, AMRAP 10 minutes:
20 push presses
60 mountain climbers (no push-up)
20 box jumps
*only one partner working at a time – split work evenly.
1 Min Run in place
1 Min Double unders
1 Min Walking lunges
1 Min Inch worm push-ups
1 Min Side plank holds (30 sec/side)
1 Min Hang from bar
30 Sec Hang muscle cleans
30 Sec Front squats
30 Sec OH barbell hold
30 Sec Power cleans
30 Sec Thrusters
10 Minute Ladder:
1 Pull-up
1 Burpee
2 Pull-ups
2 Burpees
*Continue adding 1 pull-up and 1 burpee each round until time expires. Rx+ for C2B pull-ups.
1 Min Run in place
1 Min Double unders
1 Min Shoulder kips
1 Min Walking lunges
1 Min Inch worms
1 Min Pull-ups
1 Min Push-ups/dips
1 Min Hollow rocks
1 Min Supermans
1 Min Wall squats
For time:
Row 250m
10 Split jerks, alt. legs each rep
Row 250m
20 Mtn climber push-ups
Row 250m
10 Split jerks, alt. legs each rep
Row 250m
*Rx 115#/75#; Rx+ 175#/115# & 20 ring dips in place of MCPUs; scaled/masters 95#/65# & regular push-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
Perform 10 pull-ups after each set.
AMRAP 10 Minutes:
20 jump ropes
15 sit-ups
10 lunge 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:
50 Cal row
50 DB snatches
40 Burpee box jump overs
40 Handstand push-ups
*One partner working at a time. Sub 1 wall walk for 4 HSPUs.
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 16 Minutes:
25 Toes to bar
50 Double unders
15 Squat cleans, 95#/65#
*Squat cleans reduce by 2 reps each round, but increase in weight to 135#/85#, 185#/115#, 225#/145#. Scaled/Masters 15 TTB, 30 DUs, and start squat cleans at 10 reps and at 75#/55# (increase by 20# each round). Rx+ start at 135#/85# and do 275#/175# for 4th round.
Tabata style – 20 seconds on/10 seconds off. Rotate through 3 full rounds:
Handstand hold (or HSPUs)
Roll to stands (or pistol roll to stands)
Box jumps
Sumo deadlift high pull
Hang squat snatch w/ PVC or barbell
*Sub OH barbell holds/presses, V-ups, step-ups, and air squats as needed.
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
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
Perform 10 pull-ups or ring rows after each set.
AMRAP 12 Minutes:
10 Quick feet
10 Jump to extensions
50 Jump ropes