Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.
3 Rounds for total reps of:
-1 minute row
-1 minute wall balls
-1 minute burpees
-1 minute box jumps
-1 minute rest
Various agility drills using ladder or hoops.
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Try to increase the load on each of the 15 reps.
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:
-30 Double unders/50 single unders
-15 Sit-ups
-15 KB swings
Row 500m
Calf stretch
KB goblet squat stretch
PVC pass throughs
–
Burgener warm-up
–
AMRAP 5 minutes:
-3 snatch grip high pulls
-3 muscle snatches
-3 power snatch
-15 sit-ups
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Toes to bar
Burpee box jump overs, 24″/20″
In 15 minutes:
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Double unders in remaining time
For time:
1000m Row
50 Ball slams, 30#/20#
750m Row
40 Ball slams
500m Row
30 Ball slams
250m Row
20 Ball slams
Jump rope 1 minute
10 Mountain climber hip stretches
10 Supermans
30 Sit-ups
10 Supermans
10 Mountain climber hip stretches
Jump rope 1 minute
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
sub ring rows or 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.
AMRAP 20 Minutes:
-40 Weighted step-ups, 50#/35# & 24″/20″
-40 V-ups/GHD sit-ups
-30 Box jumps, 30″/24″
-30 Roll to stands/sit-ups
-30 Hand release push-ups
*Rx+ 2 Clean & jerks @ 155#/105# after each movement. Scale weights/heights 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.
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
Various agility drills using ladder or hoops.
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Row 500m
Rotator cuff WU
Hip circle band WU
–
AMRAP 5 Minutes:
-Front rack barbell stretch
-3 Front squats
-3 Shoulder presses
-3 Ring row to ring dip combos
-3 Roll to stands
AMRAP 14 Minutes:
-50 Cal row
-40 DB snatches, 50#/35#, alt arms each rep
-30 Handstand push-ups
-20 Squat cleans, 135#/95#
-10 Muscle ups
*Sub DB shoulder presses for HSPUs, same weight – 20/arm, sub 15 ring rows + 15 hand release push-ups for the MUs. Scale weight as needed.