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:
-8 Rope climbs
-30 Ring dips/30 HR push-ups
-30 Sumo deadlift high pulls, 95#/65#
-60 Lunge jumps
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.
EMOM for 10 minutes:
10 Quick feet
15 V-ups
*Masters/Scaled 10-15 sit-ups/round. Rx+ 10 TTB/round.
Run around cage doing various agility movements, 10 minutes
5 Rounds for time of:
-10 Floor presses
-10 Hang power cleans
*Rx 115#75#. Scale up/down as needed.
Row 500m
20 Walking lunges
15 Shoulder kips
10 Med ball cleans
AMRAP 12 Minutes:
-10 Push-ups
-5 Power cleans
-10 Box jumps
Row 500m
Sampson stretch
Up/Down dog
Child’s pose
Half pigeon
OH band stretch
Couch stretch
–
AMRAP 5 Minutes:
-5 Wall balls
-2 Turkish get-ups
-5 Toes through rings
-15 Sec HS hold
AMRAP 30 Minutes:
-4 Turkish get-ups, alt arms each rep
-8 Box jumps
*Start off at 35#/20# and 24″/20″. Increase weight and height each round if possible. Once you get to a height/weight that feels close to the max for the day, stick with it the remaining rounds. Goal is heavier and higher, not the most rounds. Score by weight, but add height in comments.
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
EMOM 10 Minutes:
-10 Quick feet
-10 Sit-ups/kipping knee raises
Row 500m
20 Walking lunges
15 Shoulder kips
10 PVC pass throughs
5 Med ball cleans
–
AMRAP 5 Minutes:
-3 Strict toes to bar
-4 KB swings
-5 Box jumps
-15 Sec HS hold
For time:
1-2-3-4-5-6-7-8-9-10 Reps of:
-Deadlifts, 225#/155#
-Burpee pull-ups
*Rx+ 275#/185# & C2B burpee PUs.
Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.
15 minute ladder:
-1 Deadlift
-1 Burpee pull-up
-2 Deadlifts
-2 Burpee pull-ups
*Keep adding one rep of each movement until time expires. Sub burpee jumping pull-ups 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.
For time:
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)
*We’re going partner style – grab a partner and complete WOD as written. Scale weight/reps as needed. Rx+ for completing individual.
In 10 Minutes:
Sampson stretch
Half pigeon
Up/Down dog
Child’s pose
OH band stretch
Couch stretch
Double unders in remaining time
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
AMRAP 4 Minutes:
12 DB snatches 35#/20#, alt arms each rep
20 Double unders
Rest 4 minutes
AMRAP 4 Minutes:
8 DB snatches 50#/35#, alt arms each rep
20 Double unders
Rest 4 Minutes
AMRAP 4 Minutes:
4 DB snatches 75#/50#, alt arms each rep
20 Double unders