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
5 reps/arm each set.
5 Rounds of:
10 DB push presses
Sled sprint
10 Jump to extensions
Sled sprint
*Rest between rounds.
In 15 Minutes:
Burgener Warm-up
Sampson Stretch 30 sec/side
4 Rounds of:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
10 Burpees
50 Double unders
Roll out in remaining time.
Sled push or Yoke carry
For Time:
Run 400m
21 Plate ground to OH
42 OH walking lunges
Run 400m
15 Plate ground to OH
30 OH walking lunges
Run 400m
9 Plate ground to OH
18 OH walking lunges
*Rx 45#/35#, Rx+ 65#/45#. Scale run distance or weight/reps as needed.
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
Do 10 Push-ups after each set of squats
AMRAP 12 Minutes:
Run 100m
10 Plate ground to OH
14 OH walking lunges
Rest 30 seconds
In 10 Minutes:
Burgener Warm-up
Sampson Stretch 30 sec/side
3 Rounds of:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
10 Burpees
50 Double unders
Afterwards, roll out 5 minutes.
21-18-15-12-9-6-3 Reps of:
Push-presses, 95#/65#
Box jumps, 24#/20#
Burpees
Rx+ 135#/95# & 30″/24″
In 15 Minutes:
Burgener Warm-up
Sampson Stretch 30 sec/side
4 Rounds of:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
10 Burpees
50 Double unders
Roll out in remaining time.
AMRAP 15 Min:
20/14 Cal Row
15/11 TTB
10 Quick Feet (5 each side)
Rest 30 seconds after each round. This is about the time it takes to walk back up to the rower and set up, so don’t hesitate after completing a round. Sub kipping knee raises or V-ups if needed.
Run 200m
10 Inch worm push-ups
50′ Bear crawl
50′ Backwards crab walk
10 Frog Hops
Run 200m
Do 10 Ring rows after each set of 5 deadlifts
5-7 Rounds of:
10 Quick feet (5 each foot)
10 V-ups
10 Burpee box jump overs
*All out efforts. Rest 1 minute between rounds. Scale reps so work is done in less than 90 seconds.
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 Minutes:
2 Heavy Sled Pushes (each down & back)
10 Rope climbs (sub 70 jumping pull-ups)
2 Fast Sled Sprints (partner a goes down, partner b brings it back)
100 Wall balls, 20#/14#
*Do 15 Partner burpees to start off workout and again after each completed movement.
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.
10 Rounds for time of:
5 Hang power snatches
200m Sprint
*Rest 2 minutes between rounds. Increase weight each round as needed. Record weights used.
1 Minute Standing toe touch to overhead reaches
1 Minute Run in place
1 Minute Double unders
1 Minute Jumping jacks
1 Minute Pull-ups
1 Minute Push-ups
1 Minute Hollow Rocks
1 Minute Supermans
1 Minute Squats
1 Minute Burpees
10 swings each arm/set
For time:
50-40-30-20-10 reps of:
Lunge jumps
Push-ups
*150′ Farmer’s carry after each round. Record weight used in notes.
2 Rounds of:
Run 200m
10 Burpees
15 Ring rows
20 sit-ups
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
EMOM 14 Minutes:
Even: 12 Wall Balls
Odd: 100′ Farmer’s carry