AMRAP 10 Minutes:
Run 200m
10 KB windmills (5 each arm)
4 KB Turkish get-ups
Spend 10 minutes rolling out/smashing/mobilizing
EMOM 20 Minutes:
Even: 20 Quick feet (10 each foot)
Odd: 10 UB KB swings
*KB swings should be heavy, but with perfect form. Don’t muscle it up.
In 10 Minutes:
1 Minute jump rope
30 Second Shoulder kips
5 Inch worm push-ups
10 Ring rows
15 Plate ground to overhead
20 Box jumps
25 Sit-ups
Perform a few warm-up sets, then start. Increase weight as long as form is good for all 3 reps.
EMOM 20 Minutes:
Even: 20 Quick feet (10 each foot)
Odd: 10 UB KB swings
*KB swings should be heavy, but with perfect form. Don’t muscle it up.
In 10 Minutes:
Side shuffle 1 min
Karaoke 1 min
Leg swings 1 min
Shoulder kips 1 min
Inch worm-push-ups 1 min
Duck walk 1 min
Plate Ground to OH 1 min
*Rest 30 seconds between movements.
EOMOM as a group.
For time:
30 Push-presses, 65#/45#
500m Row
20 Push-presses, 95#/65#
500m Row
10 Push-presses, 135#/95#
*Scaled/Masters 45#/35#, 75#/55#, 95#/65#; Rx+ 95#/65#, 135#/95#, 165#/115#
Complete all 3 segments without setting bar down.
Go heavier than last time if possible.
All 5 sets should be very heavy. Increase only if able to maintain proper back angle.
In 10 minutes:
Row 1000m, then:
7-5-3 rep rounds of:
-Hang power snatches
-OH squats
-Hang squat snatches
*Use light weight first set, then add some weight for second set, and add again for 3rd set.
For time:
50 Wall Balls, 20#/14#
15 Pull-ups
15 Ring dips
35 Wall balls
10 Pull-ups
10 Ring dips
20 Wall balls
5 Pull-ups
5 Ring dips
*Scaled/Masters 20#/10# WB to 9′ target, RRs and Push-ups; Rx+ UB Wall balls and 7-5-3 Muscle ups.
AMRAP 10 Minutes:
Row 250m
15 Sit-ups
10 Mountain climber hip stretches
10 Shoulder kips
5 OH squats
For time:
50 Wall Balls, 20#/14#
15 Pull-ups
15 Ring dips
35 Wall balls
10 Pull-ups
10 Ring dips
20 Wall balls
5 Pull-ups
5 Ring dips
*Scaled/Masters 20#/10# WB to 9′ target, RRs and Push-ups; Rx+ UB Wall balls and 7-5-3 Muscle ups.
In 10min:
Run 800m
25 Shoulder kips
20 Mountain climber hip stretches
15 OH squats
10 Burpee box jump overs
5 Rope climbs
5 Rounds for time (12 min cap):
30 Double unders
20 Med ball twists, 20#/14#
10 Box jumps, 24″/20″
*Scaled/Masters 50 singles, 14#/10# Med ball twists, and step-ups allowed. Rx+ UB DUs, 20 GHD sit-ups, and 24″/20″ box jump overs (no touching of box).
Start with bar at knee level. Warm-up to a semi-heavy weight and start your sets. Increase each set if possible.
Work up to heavy single and start sets. Increase each set if possible.
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:
200 Abmat sit-up buy-in (130 TTB sub), then:
Unbroken pull-up set (min 5 reps)
10 Quick feet
5 Box jumps, 24″/20″
10 Handstand push-ups
*After the buy-in, partner A will work through an entire round while partner B rests. Then switch. Continue this pattern until time expires. Sub 10 DB shoulder presses for HSPUs. Banded pull-ups recommended over ring rows. Rx+ for C2B Pull-ups and 30″/24″.
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:
150 Abmat sit-up buy-in (sub 100 TTB), then:
5 Hang power cleans
5 Push presses
10 Quick feet
*Once finished with the buy-in, partner A will work through all movements while partner B rests, then switch. Continue in this pattern until time expires.