AMRAP 10 Minutes:
10 PVC pass-throughs
10 OH squats
10 Russian KB swings left arm
10 Russian KB swings right arm
10 Burpees
EMOM 30 Minutes:
Even: 1 Clean & Jerk
Odd: 10 Quick feet (5 each foot)
*You can add weight each round on the C&J, but only if form is perfect.
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:
10 Tire flips
20 Jump to support (using Matador attachment)
30 Pull-ups
40 Sandbag/med ball squat cleans 30#/10#
400m Run
*Any order, just get the work done. One partner working at a time (both partners run 400m together).
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:
10 Rope climbs, 18’/15′
10 Tire flips
10 Wall climbs
40 Sandbag squat cleans, 50#/30#
800m Run
*Any order, just get the work done. One partner working at a time (both partners run 800m together).
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.
For time (25min cap):
400m Run
13 Muscle ups
400m Run
10 Muscle ups
400m Run
7 Muscle ups
*Each round of muscle ups is to be performed unbroken. If broken, you must run a 200m penalty lap before continuing. If you are unable to perform muscle ups, you will perform 2x pull-ups and dips. Rx+ is rounds of 18-15-12 muscle ups.
10 each with a partner
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
5 Sets of the following:
Without setting down bar, complete 7 rounds of the following:
– Power Clean
– Thruster
– Front Squat
– Push Press
*Rest as needed between sets. Record weight of heaviest successful set.
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
Complete 2 hang power cleans and then 1 jerk without setting down barbell
AMRAP 15 minutes:
3 Hang power cleans
3 Jerks
15 Abmat sit-ups
1 minute rest
*Rx+ for 10 toes to bar in place of sit-ups. Post weight used to comments.
In 10 minutes:
Row 500m
20 Mountain climber hip stretches
10 Med ball cleans w/ bounce at bottom
20 Shoulder kips
10 Burpee pull-ups ( scale – 10 burpees + 10 banded pull-ups)
Handstand walk in remaining time
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Toes to bar
Burpee box jump overs, 24″/20″
Pause for 2-3 seconds at the specified location, then proceed with a full snatch.
In 10 minutes, complete 5 rounds:
10 Quick Feet
10 Shoulder kips
5 Box jumps
5 Wall squats
5 Toes through rings
20 Sec handstand hold
EMOM 20 Minutes:
Even: 10 DB snatches, 50#/35#, alt arms each rep
Odd: 10 Lunge jumps, as high as possible
*Rx+ 75#/50# and 10 pistols in place of the lunge jumps