Jump rope 1 minute
10 Mountain climber hip stretches
10 Supermans
30 Sit-ups
10 Supermans
10 Mountain climber hip stretches
Jump rope 1 minute
10 Lunge jumps after each set
AMRAP 10 Minutes:
20 Jump ropes
15 Sit-ups
10 Push-ups
5 Box jumps
In 15 Minutes:
Roll out 5 minutes
500m Row
15 Shoulder kips
10 Mountain climber hip stretches
AMRAP remaining time:
– 5 Ring rows
– 5 Push ups
– 5 Hollow rocks
– 5 Supermans
– 5 Wall squats
AMRAP 31 Minutes:
31 Cal Row
31 Sec OH Barbell hold
31 Sec Chin over bar hold
*Rx+ 31′ HS Walk in place of OH barbell hold.
Row 500m
10 Shoulder kips
10 Mountain climber hip stretches
10 Shoulder presses
10 Good mornings
10 OH squats
5-10# heavier than last week if possible.
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Finish 5-10# heavier than last week if possible.
2.5-5# heavier than last week if possible.
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
5 Rounds for time of:
10 Pull-ups/Ring rows
10 Quick feet
10 Burpees
*Rest 1 minute after each round. All out efforts.
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.
In 20 minutes:
10 bent over rows
10 hang power cleans
10 push presses
10 quick feet
10 burpees
*Partner A works for 2.5 minutes while B rests. Partner B then works for 2.5 minutes while A rests. Continue in this manner until both partners have completed 4 rounds. Earn your rest, so go hard! Record weight used. Sub HSPUs for push presses if desired.
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.
EMOM 30 Minutes:
Minute 1: 2 Heavy deadlifts
Minute 2: 10 Wall balls, 20#/14# to 10’/9′
Minute 3: 1 Rope climb, 18’/15′
*Pick a heavy DL weight and stick with it if possible. Rx+ for 12’/10′ targets and 2 rope climbs/round.
Roll out 5 minutes
High knees
Butt kicks
High knee skip
Side shuffle x 2
Karaoke x 2
400m run
50m sprint x 2
10 Box jumps
Max Effort 5k Run
Run 200m
10 Inch worm push-ups
50′ Bear crawl
50′ Backwards crab walk
10 Frog Hops
Run 200m
AMRAP 12 minutes:
10 Sumo deadlift high pulls
5 Negative pull-ups
5 Burpees
In 15 Minutes:
Roll out 5 minutes
500m Row
15 Shoulder kips
10 Mountain climber hip stretches
AMRAP remaining time:
– 5 Ring rows
– 5 Push ups
– 5 Hollow rocks
– 5 Supermans
– 5 Wall squats
3 pulls for max watts x 5 sets. Rest as needed between efforts.
5 Rounds for time of:
10 Dips
10 Floor wipers, 95#/65#
10 Bar over burpees
*Rx+ for MU to ring dips & hanging windshield wipers.
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 15 sit-ups after each set of 5
3 Rounds of:
1 minute farmer’s carry
1 minute lunge steps
1 minute mountain climbers
1 minute rest