3 Rounds of:
10 Quick feet
5 MC Push-ups
5 Pull-ups
5 Med ball cleans
10 Hollow rocks
1 rep each arm.
AMRAP 20 Minutes:
500m Row
20 Abmat sit-ups
10 Floor wipers, 95#/65#
20 Med ball twists, 20#/14#
10 TTB
Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
Use DBs for today. Single arm.
AMRAP 12 minutes:
10 Quick feet
10 DB push presses (5 each arm)
20 Double unders (40 single unders)
30 Walking lunges
20 Shoulder kips
10 MC hip stretches
10 Inch worm push-ups
20 Toes through rings
30 Wall runs
–
High knees
Butt kicks
Side shuffle
Karaoke
Jog to sprint
Run 200m, rest 30 sec
Run 400m, rest 60 sec
Run 800m, rest 90 sec
Run 1600m, rest 120 sec
Run 800m, rest 90 sec
Run 400m, rest 60 sec
Run 200m
Ring Dips
3 x ME
*Rest 3 minutes between sets.
Jump rope 1 minute
10 Mountain climber hip stretches
10 Supermans
30 Sit-ups
10 Supermans
10 Mountain climber hip stretches
Jump rope 1 minute
For time:
10-9-8-7-6-5-4-3-2-1 Reps of:
Pull-ups
Box jumps
Row 500m
–
10 Straight legged deadlifts
10 Hang power cleans
10 Front squats
10 Push presses
–
Burgener Warm-up
–
3 Rounds:
5 Snatches
5 Clean & jerks
*Start light, add weight each round
5 Rounds for time:
10 Box jumps
30 Double unders
*Sub 2x singles. Record time to complete and post height of box to notes.
Calf stretch
KB Goblet squat stretch
MC hip stretch
PVC pass throughs
Shoulder kips
–
3 Rounds of:
10 Walking lunges
8 KB swings
6 KB goblet squats w/ bounce at bottom
4 Pull-ups
20 sec HS hold
5 Rounds for time:
8 Burpees
5 Bar muscle ups
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
AMRAP 15 Minutes:
10 KB swings
Sprint down
5 Burpees
Sprint back
*First group goes while second group rests, then switch. Each group starts the round together. Shoot for 5-7 rounds.
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 (25min cap):
-200m Farmers carry (single arm)
-60 DB hang power snatches
-60 DB OH walking lunges
-200m Farmers carry (single arm)
-50 Wall balls
-50 Pull-ups
-200m Farmers carry (single arm)
-40 Cal row
-40 Burpees
-200m Farmers carry (single arm)
*One person working at a time, except both partners do the FC together, each holding one weight.
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:
7 Clean & jerks, 135#/95#
14 Toes to bar
Roll out 5 minutes
Banded Calf/hamstring stretch
Couch stretch
OH band stretch
Half pigeon stretch
Twister chest stretch
Reverse bridge stretch
T-spine openers
AMRAP 20 Minutes:
Row 500m
50′ Handstand walk
*Sub 8 Wall walks/round. Scale reps/distance as needed.