Row 500m
Sampson stretch 30 seconds each side
AMRAP 5 Minutes:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
Roll out 5 minutes
5 Rounds for time of:
6 Split jerks (alt legs each rep)
12 Deadlifts
30 Double unders
*Use same bar for split jerks & deadlifts. Record time to complete and post weight used in notes.
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 16 min, AMRAP:
4 min squat cleans
4 wall climbs
4 min sled pushes
4 min sledgehammer strikes
*run 1 mile after last movement. Choose weight and post to notes. One person working at a time except for run.
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 18 min:
10 squat cleans/med ball cleans
2 wall climbs/10 jump to supports
1 sled push
20 sledgehammer strikes
*choose weights and post to notes.
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: 10 V-ups/Toes to Bar
Minute 2: 2 DB snatches, 1 each arm
Minute 3: 150′ sprint (75′ down, 75′ back)
In 15 minutes:
Roll out 5 minutes
1 minute double unders
30 sec Sampson stretch each side
20 shoulder kips
10 mountain climber hip stretches
10 burpees
10 pull-ups
10 dips
30 second L-sit
10 overhead squats
Row 2 minutes
Couch stretch in remaining time
2 Rounds for time of:
Run 800m
25 Pull-ups
200m Farmer’s carry
*Record time and weight carried (each arm). Rx+ sub 10-15 Muscle ups/rd (record how many completed)
In 15 minutes:
Roll out 5 minutes
1 minute double unders
30 sec Sampson stretch each side
20 shoulder kips
10 mountain climber hip stretches
10 burpees
10 pull-ups
10 dips
30 second L-sit
10 overhead squats
Row 2 minutes
Couch stretch in remaining time
50 reps for time of:
DB burpee box step ups (DB in each hand)
*Burpee is to be completed with a perfect push-up. Box height is 20″ (scale up/down if needed for height – hip should be just below parallel when foot is on box). Post DB weight to notes. Wear a weighted vest if you have one.
In 15 minutes:
Roll out 5 minutes
1 minute double unders
30 sec Sampson stretch each side
20 shoulder kips
10 mountain climber hip stretches
10 burpees
10 pull-ups
10 dips
30 second L-sit
10 overhead squats
Row 2 minutes
Couch stretch in remaining time
3 Rounds for time:
20 OH walking lunge steps, 45#/35#
10 Box jumps, 24″/20″
*Rx+ 65#/45# & 30″/24″
Group Roll Out, then:
10 Min AMRAP:
5 Pull-ups/Ring Rows
5 Dips/Push-ups
10 Mountain climber hip stretches
10 Sit-ups
5 OH Squats
20 Double unders/40 Single unders
20 Minute Row for total meters
In 15 minutes:
Roll out 5 minutes
1 minute double unders
30 sec Sampson stretch each side
20 shoulder kips
10 mountain climber hip stretches
10 burpees
10 pull-ups
10 dips
30 second L-sit
10 overhead squats
Row 2 minutes
Couch stretch in remaining time
10 minutes to complete
6 Rounds for total reps:
1 min Row (cal)
1 min Burpees
1 min Double unders
1 min Rest
Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders.
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 Shoulder to OH
60 Toes to bar
50 Tire jumps (jump in jump out = 1)
60 Sledgehammer strikes
*Record total reps completed and weight/tire used. Sub kipping knee raises or V-ups as needed.