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
Sled push or Yoke carry
AMRAP 10 Min:
2 Wall walks
10 Pull-ups
30 Double unders
–
Rx+
10 HSPUs
5 Muscle ups
30 Double unders
See above
Complete 5 Rounds, each for time of:
15 Burpees
400m Run
500m Row
*Rest 3 minutes between rounds. Complete 1st round at 50% effort, 2nd round at 70% effort, and rounds 3-5 at 90% effort. Record individual round times and post.
High knees, butt kicks, etc. Dynamic.
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
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
– Med ball cleans (bounce at bottom each rep)
– Mountain climber hip stretch
– Shoulder kip/pull-ups
20 seconds on/10 seconds off, 3 times through
21-15-9 reps for time of:
OH Walking lunges, 45#/35#
KB swings, 55#/35#
*Rx+ 65#/45# & 75#/55#
10 Bent over Rows
10 Hang Power Cleans
10 Front Squats
10 Push Presses
10 Hang Snatches
10 Overhead Squats
For time:
Run 200m, rest 30 seconds
Run 400m, Rest 60 seconds
Run 800m, Rest 90 seconds
Run 400m, Rest 60 seconds
Run 200m
Static stretches, yoga poses, etc.
– Med ball cleans (bounce at bottom each rep)
– Mountain climber hip stretch
– Shoulder kip/pull-ups
20 seconds on/10 seconds off, 3 times through
21-15-9
Thrusters, 95# / 65#
Pull-ups
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
AMRAP 17 Min:
50 Cal row
50 Wall balls, 20#/14#
50 Shoulder to overhead, 115#/85#
50 Box jumps, 24″/20″
*Scale weight/reps as needed. Partner up and go as a team if desired.
Spend 10 minutes rolling out/smashing/mobilizing
See above
With a partner do:
800m run
100 push up
100 jump squat
100 bicycle crunch
800m run
Both partners run. For other movements one partner works, the other rests.
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 (20min cap):
50 Toes to bar
200m Heavy object carry
50 Burpees
40 TTB
200m Heavy object carry
40 Burpees
30 TTB
200m Heavy object carry
30 Burpees
20 TTB
200m Heavy object carry
20 Burpees
10 TTB
200m Heavy object carry
10 Burpees
*Only 1 partner working at a time, except during the heavy object carry. Both partners must be carrying something heavy.
Snatch warm up and skill w/ PVC
5 Rounds for time of:
30 Double unders
200m Run
10 Power cleans, 115#/75#