Roll out 10 minutes
40 Jumping jacks
30 Wall runs
20 Quick feet
10 Burpees
For time:
Run 1 mile
100 Double unders
25 Burpees
1000m Row
25 Burpees
100 Double unders
Run 1 mile
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
5-7 Rounds of:
6 Mountain climber push-ups
150′ Farmers carry
6 Tire jumps (in and out = 1)
*One group goes while others rest. Go hard and earn your rest).
Row 500m
Calf stretch
KB Goblet squat stretch
15 Shoulder kips
10 PVC pass throughs
10 KB snatches/arm
10 KB windmills/arm
3 Rounds of:
10 Muscle ups
400m Run
*Rest 3 minutes between rounds. Sub Jumping MUs or 2x pull-ups for the MUs.
Run 200m
10 Inch worm push-ups
Bear crawl around cage
Backwards crab walk around cage
10 Frog Hops
Run 200m
5 Rounds for time of:
6-10 Pull-ups
200m Run
Row 500m
Calf stretch
10 MC Hip stretches
15 Shoulder kips
Plate squat stretch
15 Ground to OH
20 OH walking lunges
10 OH squats
Barbell front rack stretch
10 Minute Ladder:
1 HPC
1 Burpee
2 HPCs
2 Burpees
3 HPCs
3 Burpees
Etc. Continue adding one rep of each movement until time expires. Scaled/Masters 95#/65#, Rx 135#/95#, Rx+ 185/125#
Row 500m
Calf stretch
KB Goblet squat stretch
15 Shoulder kips
10 PVC pass throughs
–
EMOM 5 Min:
4 MC Hip stretches
6 Walking lunges
Handstand hold remaining time.
45-30-15 Reps for time of:
Row for calories
Wall balls, 20#/14#
*Rx+ for unbroken reps.
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
Use 20″ box. Holding barbell in back rack position, step up on the box using one leg. Stand to full extension and then return to ground. Finish all reps with one leg before switching to other leg.
AMRAP 10 Minutes:
10 Kipping knee raises
3 Burpees
10 Air squats
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.
In 20 Minutes:
150 Sit-up buy in, then AMRAP remaining time:
20 Burpees
20 Pull-ups
20 DB push-presses
20 DB weighted step-ups
*One person working at a time. Use single DB for all movements if possible. Rx+ weighted pull-ups (different weight can be used).
Various agility drills using ladder or hoops.
Start 75# below your 1RM and increase by 5# each minute. If you fail, wait the remainder of the minute and try again. If you fail twice at the same weight, take off 10-20 pounds and finish out at that weight.
10-20-30-40-50-40-30-20-10 reps for time of:
Unbroken Double unders
*Each set must be UB to continue on to next set. If unable to string many DUs together, get as many reps as possible in 10 minutes.
Roll out 10 minutes
Row 250m
10 Burpees
200m run
3 Rounds, each for time of:
Row 1000m
Run 800m
*Rest 5 minutes between efforts.