Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
Practice
AMRAP 14 Minutes:
20 Toes to bar/kipping knee raises
40 Double unders/80 singles
15 Medball cleans
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:
-6 Rope climbs
-30 Push presses
-30 Reverse lunges
-150 Double unders
*12 synchro burpees every 5 min. Sub 7 ring rows/rope climb. Post weight used to notes, one barbell/team.
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 of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
Roll out 10 minutes
Row 500m
15 Burpee pull-ups
Sled push or Yoke carry
2 Rounds for time of:
-Run 1 mile
-100 Double unders
-75 Sit-ups
Row 500m
Sampson stretch
Half pigeon
Couch stretch
Laying chest stretch
OH band stretch
–
15 Burpees
AMRAP 15 Minutes:
15 Sumo deadlift high pulls, 75#/55#
15 Box jumps, 24″/20″
15 Push-ups
*Use Push-Up PR if you can. Rx+ 115#/75#, 30″/24″, and ring dips.
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:
-10 Quick Feet
-10 Ring rows/pull-ups
-10 Squat jumps
*Rest 30 Sec after each round.
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
AMRAP 12 min:
200m Run
15 Unbroken wall balls, 20#/14#
*Rx+ 25 UB wall balls each round.
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
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Row 500m
Straight legged DLs
Front rack stretch
Muscle cleans
Front squat stretch
Shoulder presses
Push jerks
Thrusters
–
7-5-3 TnG reps of:
Clean & jerks, increasing weight
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
5 Rounds of:
5 Tire flips
1 Sled sprint
200m run AFAP
*Rest between rounds as needed.