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.
Double unders 1 minute
Bear crawl 1 minute
Backwards crab walk 1 minute
Duck walk 1 minute
Inchworm push-ups 1 minute
Frog hops 1 minute
Shoulder kips 1 minute
Plank hold for time.
5 Rounds for time of:
5 Deadlifts, 225#/155#
15 Push-ups
25 Double unders
*Scale weight for DLs as needed (most rounds should be UB). Perform elevated push-ups if needed. 50 singles/round for DUs. Rx+ 315# and Ring dips for push-ups.
Various agility drills using ladder or hoops.
Warm-up sets of 10-7-5, then start sets of 3. Increase weight each set if possible.
EMOM 12 Min:
Even: 12 Wall balls, 20#/14# to 12’/10′ targets
Odd: 2 Rope climbs, 18’/15′
*Scaled/Masters adjust weight/height of Wall balls, but maintain 12 reps. Also, scale to 1 rope climb or sub 10-15 ring rows each set.
AMRAP 10 minutes:
Row 200m
3 Burpees
4 Sumo deadlift high pulls
5 Box jumps
6 Mtn climber hip stretches
7 Shoulder kips
Warm-up sets of 10-7 then start your sets of 5. Increase weight each set if possible.
AMRAP 15 Minutes:
15 KB swings, 45#/25#
20 Med ball twists, 20#/14#
300m Run
In 10 Minutes:
Row 750m
20 Shoulder kips
30 Sec Sampson stretch each leg
10 Mtn Climber hip stretches
1 min Squat stretch
30 Sec Reverse bridge stretch
Then, AMRAP in remaining time:
– 5 Pull-ups
– 5 Wall balls
5 Rounds for time of:
20 KB swings, 55#/35#
30 Med ball twists, 20#/14#
400m Run
*Rx+
3 Rounds for time of:
20 KB swings, 75#/55#
30 GHD sit-ups
400m Run
Spend 5-10 minutes as a group – Coach’s choice of movements.
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:
30 Sumo deadlift high pulls
40 OH Walking lunges
50 DB snatches
Run 600m
*Only 1 partner working at a time, including the runs. Chose weight for each movement and post to notes along with rounds/reps completed.
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:
30 Sumo deadlift high pulls
40 OH Walking lunges
50 DB snatches
Run 600m
*Only 1 partner working at a time, including the runs. Chose weight for each movement and post to notes along with rounds/reps completed.
Sub goblet squats for the OH walking lunges if 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.
Perform all three movements without setting down bar
In 15 Minutes:
200 Double unders
50 TTB
200 Double unders
50 Power cleans, 95#/65#
AMRAP Muscle ups in remaining time. If you cannot do muscle ups, sub 2 pull-ups + 2 dips for 1 muscle up.
*Sub 400 Singles and kipping knee raises/scale weight as needed. Rx+ 135#/95#. For scoring purposes, 2 singles = 1 DU.
In 10 Minutes:
Run 400m
Sampson stretch 30 seconds each leg
10 shoulder pass throughs w/ PVC
20 shoulder kips
10 mountain climber hip stretches
Then, 1, 2, 3, 4, etc. reps of the following in the remaining time:
– mountain climber push-ups
– pull-ups
– OH squats
For time:
Row 1000m
Run 800m
Row 500m
Run 400m
Row 4 minutes
Sampson stretch 30 seconds each side
Shoulder kips 30 seconds
Squat stretch 30 seconds
Reverse bridge stretch 30 seconds
Front rack stretch 30 seconds
Hang power cleans 30 seconds
Shoulder presses 30 seconds
Run 4 minutes
5 Rounds for time of:
7 Power cleans
7 Burpees
30 Double unders/50 singles
*Rest 2 minutes between rounds.