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 25 Min:
150 Sit-ups then 800m run buy-in, then AMRAP remaining time:
-10 Rope climbs (50 ring rows)
-2 Reverse tire/sled pulls
-200m single arm farmer’s carry (both partners)
-60 OH Walking lunges
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.
3 Rounds for time of:
10 Power cleans, 185#/125#
50 Double unders
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
AMRAP 12 Minutes:
200m Run
15 KB swings
8 Pull-ups/Ring rows
Row 500m
Sampson stretch
KB goblet squat stretch
PVC pass throughs
Shoulder kips
–
AMRAP 5 Min:
-20 Double unders
-10 Toes through rings
-10 Med ball cleans
-10 Split jerks
AMRAP 12 Minutes:
10 Toes to bar
10 Split jerks, 95#
10 Box jumps, 24″/20″
*Rx+ 15 TTB, 135#/95#, 30″/24″
Row 500m
Sampson stretch
Rotator cuff warm-up
Hip circle band warm-up
10 Burpee pull-ups
15 Wall balls
5 Rounds for time of:
15 Roll to stands
15 Burpees
15 Wall balls, 20#/14#
Roll out 10 minutes
Row 500m
10 Roll to stands
10 Burpees
EMOM 30 Minutes:
Min 1: 5 Bench Presses
Min 2: 3 Deadlifts
Min 3: 10 Quick Feet
*Pick weight that you can manage for all rounds and stick with it. Add BP & DL weight together for score.
Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
In 12 Minutes:
-Row 500m
-5 Wall walks
-30 Wall balls
-Burpee box jump overs in remaining time.
Group Stretch
-10 KB swings
-10 Push-ups
-10 Ring rows/Pull-ups
-10 Box jumps
5-Rounds for time:
35 Kettlebell Swings, 1.5 pood
30 Push-ups
25 Pull-ups
20 Box Jumps, 30″
1-Mile Run
In honor, U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California, died Jan. 28, 2013
To learn more about Gaza click here
Perform solo or with a partner. Perform 3-5 rounds if possible, scale as needed.
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:
-800m Run
-40 Weighted step-ups
-40 DB snatches
-20 Burpees over partner holding plank
-2 Reverse tire/sled pulls
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
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
AMRAP 15 Minutes:
-200m Run
-15 OH squats, 115#/75#
-200m Run
-15 C2B pull-ups
*Scale weight as needed. Sub jumping chest to bar pull-ups.