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 20 Min:
40 Hang power cleans
40 Kipping knee raises
2 – 100m Sprints
40 Sledgehammer strikes
40 Air squats
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
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Girls use 55#. No dropping with 10# plates on side.
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
3 Rounds for time of:
Row 500m
15 Push-presses
*Use weight you can do at least 10 unbroken reps. Record total time to complete and post weight used to notes.
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
For time:
35 Wall balls
30 Pull-ups
35 Wall balls
20 Pull-ups
35 Wall balls
10 Pull-ups
*Wall ball weight is 20#/14#. Scale reps as needed. Sub jumping pull-ups. Rx+ chest to bar pull-ups.
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
AMRAP 7 Minutes:
1 Power clean
3 Burpees
2 Power cleans
3 Burpees
3 Power cleans
3 Burpees
*Continue adding 1 PC each round until time expires. Use 50% of weight from today’s skill/strength. Score is total reps completed. Record weight used in notes.
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
5 Rounds for time:
10 Box jumps
30 Double unders
*Sub 2x singles. Record time to complete and post height of box to notes.
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
AMRAP 30 minutes:
Run 800m
200m Sled/tire push/pull
*Alternate between sled pushes and sled/tire pulls. Go as heavy/light as you want but goal is to pick weight that allows you to keep moving with only a few quick pauses.
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:
4 Rope climbs
4 Clean & jerks
4 Wall walks
4 Clean & jerks
4 Sprints
4 Farmer’s Carries
4 Broad jumps
4 Wall climbs
* One partner working at a time – split work evenly. Scale/modify as needed.
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 20 Minutes:
2 Rope climbs/20 Ring rows
10 Clean & jerks
2 Wall walks/20 Push-ups
10 Clean & jerks
200m run (100m each)
2 Farmers carries
200m run (100m each)
2 Wall climbs/10 Jump to supports
*1 person working at a time – do even work if possible. Scale/modify as needed.
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.
5 Rounds for time of:
150′ Reverse Tire or Sled Pull
5 Tire flips
30 Walking lunges w/ sandbag in front rack
*Rest approximately 3 minutes between rounds. Post weight used for each movement. Record individual round times.