1 Minute each:
– Calf stretch
– KB Goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
AMRAP 5 Minutes:
– 10 Hang muscle cleans
– 10 Thrusters
– 10 Cal row
For time (15min cap):
50-40-30-20-10 reps of:
Double unders
Abmat sit-ups
*Perform 6 clean & jerks @ 135#/95# after each round. Rx+ 185#/125#
1 Minute each:
– Calf stretch
– KB Goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
AMRAP 5 Minutes:
– 20 Double unders
– 5 Strict toes to bar
– 5 Med ball cleans
Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
5 reps/leg. Increase weight each set if possible.
5 Rounds for time of:
350m Row
10 Box jumps
*Start box jumps at 24″/20″ and add height each round if possible. Goal is to finish as high as possible. Scaled/Masters start at 20″/16″. Rx+ start at 30″/24″.
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
3 Rounds for reps of:
– 1 Minute pull-ups/ring rows
– 1 Minute sit-ups
– 1 Minute burpees
*1 Minute rest between rounds.
1 Minute each:
– Calf stretch
– KB Goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
AMRAP 5 Minutes:
– 10 SDHPs, 55#/35#
– 3 Burpee pull-ups
– 8 Lunge jumps
– 20 Sec Handstand hold
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Sub 4 pull-ups + 4 dips for the MUs. Scale HSPUs by using up to 2 abmats or a box. Rx is 75#/55#.
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 Floor presses
4 Rope climbs, 18’/15′
20 Bar over burpees
2 Sled pushes
*Rx 135#/85#. Scale up/down as needed. Sub 9 ring rows/rope climb.
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.
5 Sets of the following:
Without setting down bar, complete 7 rounds of the following:
– Power Clean
– Thruster
– Front Squat
– Push Press
*Rest as needed between sets. Record weight of heaviest successful set.
In 10 Minutes:
– Roll out
– OH band stretch
– Couch stretch
– Half pigeon stretch
– Reverse bridge stretch
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
3 times through:
– bear crawl down
– backwards crab walk back
– frog hop down
– walking lunges back
AMRAP 13 Minutes:
– 31 sit-ups
– 31 box jump up and overs
– 31 sec plank hold
1 Minute each:
– Calf stretch
– KB Goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
Row 500m
20 Toes to bar
3 Wall walks
AMRAP 31 Minutes:
31 Cal Row
31 Sec OH Barbell hold, 95#65#
31 Sec Chin over bar hold
*Rx+ 31′ HS Walk in place of OH barbell hold.
1 Minute each:
– Calf stretch
– KB Goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
Row 500m
20 KB swings
10 Handstand push-ups
1 rep each arm = 2 reps.
5 Rounds for time:
10 DB snatches, alt arms each rep, 50#/35#
5 Box jumps, 24″/20″
20 Double unders
*Rx+ 75#/50#, 30″/24″, and 30 UB DUs/round.