On floor: Side roll, hip raises, cat/camel, etc..
Using a plate:
10x Ground to OH
10x Lunge
10x Sit Up
10x Twist
10x OH Squat
Shoulder Press
Push Press
Push Jerk
2 Rounds of:
500m Row
25 Medball Sit Up
20 Wallball
Spend 5-10 minutes as a group – Coach’s choice of movements.
EMOM 5 MIn:
5 Shoulder kips
4 Burpees
20 Double unders/singles
3 Rounds for time of (20min cap):
500m Row
4 Wall walks
3 Rope climbs
*Scaled/Masters sub 350m row, 5 push-ups/wall walk and 9 ring rows/rope climb. Rx+ sub 5 HSPUs/wall walk and do 5 rope climbs/rd.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Snatch warm up and skill w/ PVC
10 minute warm-up, then move on to WOD
5 Rounds of:
5 Power snatches
6 Vertical jumps
*Not scored for time. Work perfect form each rep, increase weight as needed. Jump as high as possible each rep.
Spend 5-10 minutes as a group – Coach’s choice of movements.
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
Stick to the schedule – 15 min max.
AMRAP 7 Min:
Burpee box jumps, 24″/20″
*Scaled/Masters step ups allowed.
No Rx+ option, just go all out.
Spend 5-10 minutes as a group – Coach’s choice of movements.
EMOM 5 Min:
4 Med ball cleans w/ bounce at bottom
5 Pull-ups
6 Push-ups
Stick to the schedule – 15 min max.
AMRAP 7 Min:
Burpee box jumps, 24″/20″
*Scaled/Masters step ups allowed.
No Rx+ option, just go all out.
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:
40 DB Snatches, alternating arms each rep
40 Toes to Bar
40 Cal Row
*One person working at a time. Sub kipping knee raises or V-ups as needed. Record weight used in notes. Rx+ 75#/50#, TTB, and 40 Cal Assault Bike.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
20 Minutes Partner AMRAP
20 Clean and Jerk
40 Weighted Step Up
60 Weighted Sit Up
Spend 5-10 minutes as a group – Coach’s choice of movements.
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.
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
Spend 5-10 minutes as a group – Coach’s choice of movements.
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.
15 Min to work up to 1RM. No Splits!
75 Burpee Pull-ups for time.
Scaled/Masters 50 reps and modify burpees as needed. No Rx+ option, just go AFAP.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Various agility drills using ladder or hoops.
3 Rounds for time of:
Row 300m
15 Burpee pull-ups