Bear crawl
Backwards crab walk
Inch worm push-ups
Frog hops
*Handstand kick ups after each movement.
3 Rounds for time:
-25 Push-ups
-35 Sit-ups
-45 Double unders (90 single unders)
Row 500m
10 Laps around cage
15 Burpees
20 Walking lunges
20 Shoulder kips
15 KB swings
10 Med ball cleans
5 Muscle ups (10 pull-ups + 10 Dips)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
15 Minute Ladder:
20 Double unders
5 Burpees
1 Muscle up
20 Double unders
5 Burpees
2 Muscle ups
*Continue doing 20 Double unders, 5 burpees, and then add 1 muscle up each round. Sub assisted MUs or do 2 pull-ups + 2 dips for each MU.
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
AMRAP 15 Min:
20/14 Cal Row
15/11 TTB
10 Quick Feet (5 each side)
Rest 30 seconds after each round. This is about the time it takes to walk back up to the rower and set up, so don’t hesitate after completing a round. Sub kipping knee raises or V-ups if needed.
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
AMRAP 12 Minutes:
-5 Pull-ups
-7 Box jumps
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 Double Unders
-40 Hang power cleans, 95#/65#
-8 Rope climbs
-30 Bar over burpees
*Sub 9 Ring rows/rope climb. Rx+ 135#/95#.
AMRAP 20 Min:
-200 Double Unders
-40 Hang power cleans, 95#/65#
-8 Rope climbs
-30 Bar over burpees
*Sub 9 Ring rows/rope climb. Rx+ 135#/95#.
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.
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
For time (25min cap):
2000m Row
200 Abmat sit-ups
200 Walking lunges
*Any order, partition as needed.
In 12 minutes:
Row 500m
-Sampson stretch 30 sec/side
-5 Inch worm push-ups, straight-legged
-Reverse bridge, 30 sec
-Laying chest twister, 30 sec/side
-KB goblet squat, 30 sec
-30 walking lunges
-10 burpee pull-ups
10 Minute Ladder:
1 Pull-up
1 Burpee
2 Pull-ups
2 Burpees
*Continue adding 1 pull-up and 1 burpee each round until time expires. Rx+ for C2B pull-ups.
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
AMRAP 28 Minutes:
-28 Cal Row
-28 KB Swings, 55#/35#
-28 HR Push-ups
-28 Slam ball side throws, 30#/20#
*Slam ball throws are against wall – throw from the side in a twisting motion. 14 from one side, 14 from the other.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
Use KBs. Help kids get KB in rack position, work up to heavy set of 5.
10 Minute Ladder:
1 Pull-up
1 Burpee
2 Pull-ups
2 Burpees
*Continue adding 1 pull-up and 1 burpee each round until time expires. Rx+ for C2B pull-ups.