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 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.
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.
Row 5 minutes
Roll out 5 minutes
Lat stretch 30 sec/side
Chest stretch 30 sec/side
Couch stretch 1 min/side
For each set of 4, do 2 reps each arm, alternating arms each rep.
3 Rounds for time of:
10 DB snatches, alternating arms each rep, 50#/35#
15 Burpees
*Rx+ 75#/55#
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
For each set of 6, do 3 reps each arm, alternating arms each rep.
3 Rounds for time of:
Run 300m
10 DB snatches, alternating arms each rep
10 Push-ups
10 Goblet squats using DB
*use same weight for snatches and squats.
Row 2 minutes
20 Mountain climber hip stretches
20 Shoulder kips
15 Box jumps
15 Roll to stands
15 KB swings
15 OH squats
Roll out 4 minutes
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
For time (18min cap):
800m Run
5 rounds of:
– 10 KB swings, 55#/35#
– 10 Box jumps, 24#/20#
Run 800m
*Rx+ 400m runs, 75#55#, and 30″/24″
Row 2 minutes
Double unders 1 minute
Burpees 1 minute
Roll out 4 minutes
15 Hang muscle cleans
10 Shoulder presses
10 Front squats w/ bounce at bottom
15 Thrusters
21-15-9 Reps for time of:
Squat cleans, 95#/65#
Pull-ups
*Rx+ 12-9-6 Squat cleans @ 185#/125#, Muscle ups