5 Burpees
10 Push-ups
10 Ring rows
10 V-ups
10 Supermans
10 Squats
*Complete as a group. Run 2 laps around cage before each movement.
Metcon (No Measure)
5-7 Rounds of:
10 Sumo deadlift high pulls w/ KB
10 Box jumps
10 Push-ups
*One group goes while other rests, then switch. Go as hard as possible and earn your rest.
AMRAP 20 minutes:
Row 250m
10 Shoulder kips
10 MC Hip stretches
5 Burpees
10 Toes through rings
10 Thrusters
Slow and steady
EMOM 20 Minutes:
Even: 10 Quick feet
Odd: 5-10 Thrusters, 95#/65#
*Pick a number of reps you think you can maintain each round and stick with it. It should be unbroken if at all possible.
3 Rounds:
60 seconds row
30 seconds jump rope
30 seconds sit-ups
AMRAP 15 minutes:
10 Quick feet
5 Thrusters
5 Burpees
*Rest 1 minute after each round. Go as fast as possible.
In 10 Minutes:
50 DUs
20 Roll to stands
30 DUs
10 Roll to stands
10 DUs
–
AMRAP remaining time:
10 Pull-ups
10 Dips
10 OH squats
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.
Run around cage doing various agility movements, 10 minutes
AMRAP 10 Min:
15 Cal Row
15 KB Swings, 55#/35#
45 DUs
*Scaled/Masters 12 Cal row, 12 KBS @ 45#/35# and 75 singles. Rx+ 15 Cal Assault Bike, 15 KBS @ 75#/55#, 45 UB DUs.
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 10 Minutes:
Burpee pull-ups
10 Minutes:
Row 500m
Rotator cuff warm-up
Hip circle band warm-up
20 walking lunges
10 KB goblet squats
100 Burpee pull-ups for time.
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:
-40 Cal row
-40 Push presses, 135#/95#
-800m Run
-80 V-ups
*Scale weight as needed, sub GHD sit-ups or TTB if preferred.
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.
12-9-6 Reps for time of:
Snatches, 135#/85#
Bar muscle ups
*Any style snatch, must touch ground before each rep. Sub 2 pull-ups + 2 Dips for each MU.
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
5 reps/leg.
2 Rounds for total reps:
-2 min row (cal)
-2 min burpees
-2 min pull-ups
-2 min sit-ups