Various agility drills using ladder or hoops.
Sled push or Yoke carry
4 Rounds for total reps:
1 Min Box jumps
1 Min Rest
1 Min KB swings
1 Min Rest
In 10 minutes:
Row 500m
30 Sec Sampson stretch each leg
20 Shoulder kips
10 Mountain climber hip stretches
Run 400m
30 Sec Reverse bridge stretch
20 Shoulder kips
10 Mountain climber hip stretches
Pistol practice in remaining time (sub med ball cleans if needed)
For time:
Run 400m
25 Pull-ups
Run 400m
50 DB snatches, alt arms each rep, 50#/35#
Run 400m
25 OH squats, 95#/65#
*Rx+ C2B pull-ups, 75#/55#, and 135#/95#
Warm-up sets of 10-7-5, then start on your 3’s.
In 10 Minutes:
50 Double unders
30 Sec Sampson stretch each side
20 Shoulder kips
10 Mountain climber hip stretches
50 Double unders
30 Roll to stands
20 Burpee pull-ups
Handstand practice in remaining time. If you are not comfortable doing handstands, row for calories.
Perform warm-up sets of 10-7-5, then start your 3’s. Increase weight each set if possible.
3 Rounds for time:
30 Cal Row
20 Burpee box jumps, 24″/20″
10 Mountain Climber Push-ups (3 steps + 1 push-up = 1 rep)
Group Stretch, then 3 rounds of:
– Row 150m
– 20 Sec plank hold
– 5 OH squats
– 10 Sec ring row hold
Recommend sets of 10, 7 for warm-up, then start on your 5’s.
AMRAP 12 minutes:
Run 200m
10 DB snatches, alt arms
10 DB push-presses, 5 each arm
In 10 Minutes:
Row 750m
Sampson stretch 30 seconds each side
20 Shoulder kips
10 Mountain climber hip stretches
10 Wall squats
Then AMRAP in remaining time:
– 5 Pull-ups
– 5 Push-ups
– 5 OH Squats
AMRAP 16 Minutes:
25 Toes to bar
50 Double unders
15 Squat cleans, 95#/65#
*Squat cleans reduce by 2 reps each round, but increase in weight to 135#/85#, 185#/115#, 225#/145#. Scaled/Masters 15 TTB, 30 DUs, and start squat cleans at 10 reps and at 75#/55# (increase by 20# each round). Rx+ start at 135#/85# and do 275#/175# for 4th round.
Warm-up sets of 10-7-5, then start on your 3’s.
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.
For time:
100 Abmat sit-ups
Rest 2 minutes
75 Cal Row
Rest 2 minutes
50 Burpees
Rest 2 minutes
25 Clean & jerks, 135#/95#
*Rx+ GHD sit-ups & 185#/125#
In 10 Minutes:
Run 800m
20 Shoulder kips
20 Mtn Climber hip stretches
15 OH squats
15 Sumo deadlift high pulls
10 Reverse burpees
10 Burpee pull-ups
Handstand walk in any remaining time.
Sled push or Yoke carry
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
5 Rounds for time of:
5 Muscle ups
200m run/250m row
*Rest 1 minute between rounds. Sub 10 pull-ups/round for the MUs.
Various agility drills using ladder or hoops.
AMRAP 15 minutes
3 Deadlifts
5 Pull-ups
7 Push-ups or dips
9 Double unders
Rest 30 seconds
*Use weight you can do unbroken for most rounds. Sub ring rows as needed. 18 single unders in place of the DUs.