Various agility drills using ladder or hoops.
AMRAP 20 Minutes:
10 Thrusters (DB or barbell)
10 Pull-ups
200m run
*1 minute rest after each round.
AMRAP 10 Minutes:
20 Pistols, alternating legs each rep
25′ Handstand walk
*Sub 20 air squats and 5 wall walks
75 GHD sit-ups for time.
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 Min:
-2 Reverse tire/sled pulls (down & back)
-10 Tire flips
-50 Ring push-ups
-60 DB bent over rows
-400m Run
*One partner working at a time, except the run (together).
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.
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women Rx 14# WB and 55# SDHP & PP.
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
AMRAP 10 Minutes:
5 Pull-ups
5 Push-ups
10 Sit-ups
10 Squats
Roll out 5 minutes
Banded Calf/hamstring stretch
OH band stretch
Couch stretch
–
5-4-3-2-1 reps of:
Burpees
Pull-ups
OH squats
Increase weight each set if possible
We will alternate sets of back squats with sets of MUs. Ring MUs are preferred. Sub jumping chest to bar pull-ups if needed.
For time:
75 Sit-ups
50 V-ups
25 Toes to bar
Row 500m
Calf stretch
KB goblet squat stretch
PVC pass throughs
–
Burgener Warm-up
–
3 Rounds:
5 Squat snatches light weight
5 Burpee pull-ups
*Add weight each set
EMOM 30 Min:
– Min 1: 1 snatch
– Min 2: 35 double unders
– Min 3: 50m sprint
*Add weight to snatch each round if possible. Post heaviest successful lift.
Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
each arm.
EMOM 14 Min:
– Even: 10 DB snatches, 5 each arm
– Odd: Sprint 50m
Row 500m
10 Box jumps
10 Thrusters, 45#35#
10 Pull-ups/ring rows
10 KB swings, 55#/35#
10 TTB/TTR
10 Clean & jerks, 95#/65#
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30 / 24)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (175# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)
*If you row at the beginning, you run at the end and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.
Row 500m
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Skin the cats
KB snatches
KB windmills
HS holds
Sled push or Yoke carry
3 Rounds of the following:
AMRAP 5 Min:
– 10 Quick feet
– 9 Roll to stands
– 8 Burpees
*Rest 3 minutes between rounds. Keep track of reps completed during each round.