Stretch 5 Minutes (couch stretch, lat stretch, OH band stretch, etc.)
Row 500m
15 Shoulder kips
10 Mountain climber hip stretches
AMRAP remaining time:
5 Hang muscle cleans
2 Shoulder presses
2 Front squats
5 Thrusters
20 Double unders
EMOM 30 Minutes:
Min 1: 5 Power Cleans
Min 2: 5 Thrusters
Min 3: 10 Quick feet
In 15 Minutes:
Roll out 5 minutes
Row 500m
15 Shoulder Kips
10 Mountain climber hip stretches
AMRAP remaining time:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
– 20 Double unders
AMRAP 35 Minutes:
50m Sled push
100m Farmer’s carry
800m Run
*Record weights 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.
AMRAP 16 Minutes:
100 Wall ball buy in, then in remaining time:
-2-5 Deadlifts
-5-10 Mountain climber push-ups
-15-20 Sec chin over bar hold
At the end of the 16 minutes, everyone runs 800m.
*Partner A does the deadlifts, partner B then does the mountain climber push-ups, partner A then does the chin over bar hold. Now partner B does the deadlifts, etc. Continue alternating movements until time expires.
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 15 MIn:
5 DB bent over rows
5 DB power cleans
5 DB push presses
*Go through above complex with one arm, then the other.
Run 200m
15 Box jumps
*Records rounds and reps completed. Post DB weight used in comments.
In 12 Minutes:
Row 2 minutes
Burgener Warm-up
3 Rounds of:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
50 Double unders
Roll out in remaining time.
50-40-30-20-10 rep rounds for time of:
Double unders
Abmat sit-ups
*Perform 6 snatches after each round, 115#/75#. Scaled/Masters 85#/55#. Rx+ 155#/105# snatches and sub 1/2 TTB for sit-ups.
Run 200m
10 Inch worm push-ups
50′ Bear crawl
50′ Backwards crab walk
10 Frog Hops
Run 200m
Relay Race Style:
Sled push
Farmer’s carry
Sprint
*Rest as needed between rounds. Shoot for 4-5 rounds.
In 12 Minutes:
Row 2 minutes
Burgener Warm-up
3 Rounds of:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
50 Double unders
Roll out in remaining time.
No additional sets allowed. Plan your sets accordingly.
3 Rounds for time of (20min cap):
500m Row
4 Wall walks
3 Rope climbs
*Scaled/Masters sub 350m row, 5 push-ups/wall walk and 9 ring rows/rope climb. Rx+ sub 5 HSPUs/wall walk and do 5 rope climbs/rd.
Agility Ladder
– follow up each trip with 10 reps of one of the following:
–Pull-ups x 2
–Push-ups x 2
–Sit-ups x 2
–Supermans x 1
–Mountain climber hip stretches x 1
–Squats x 2
For total reps:
5 min row (calories)
4 min box jumps
3 min sit-ups
2 min wall balls
1 min burpees
In 15 Minutes:
Roll out 5 minutes
Row 500m
Sampson Stretch 30 sec/side
AMRAP remaining time:
– 10 Shoulder kips
– 5 Pull-ups
– 5 Dips
– 6 Mountain climber hip stretches
– 5 OH squats
– 20 Double unders
5 Rounds for time of:
5 Tire flips
2 Wall climbs
400m Run w/ med ball, 20#/14#
Rest 3 minutes between rounds.
*Rx+ 5 Clean & jerks, 185#/125#, 5 Muscle ups, 200m Run. Rest 3 minutes between rounds.
In 12 Minutes:
Row 2 minutes
Burgener Warm-up
3 Rounds of:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
50 Double unders
Roll out in remaining time.
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
AMRAP 20:
7 Burpee box jumps, 24″/20″
7 Reverse burpees
7 Burpee pull-ups
7 Burpees
Rx+
7 Burpee box jump overs, 24″/20″
7 Reverse burpees into HSPU
7 Burpee bar muscle ups
7 Burpees w/ 6″ target