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.
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
For time:
-35 Box jumps
-35 Jumping pull-ups
-35 KB swings
-35 Walking lunges
-35 Kipping knee raises
-35 Push-presses
-35 Supermans
-35 Wall balls
-35 Burpees
-35 DUs or 70 single unders
*Scale reps as needed to finish in 20 minutes
Row 500m
Calf stretch
KB goblet squat stretch
PVC pass throughs
–
AMRAP 5 Minutes:
-10 Quick feet
-4 MC push-ups
-4 Toes to bar
-15 Sec HS hold
Perform immediately after A.
For time:
50-40-30-20-10 reps of:
-Double unders
-Sit-ups
*Run 400m after each round.
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:
-20 Cal Row
-80 Double unders
-8 Push jerks, 165#/115#
-4 Rope climbs
*One partner working at a time. Scale DU reps & jerk weight as needed. Sub 8 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.
AMRAP 14 Minutes:
-50 Wall balls, 20#/14#
-40 Toes to bar
-30 Deadlifts, 225#/155#
-20 Ring dips
-10 Squat snatches, 135#/95#
Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.
AMRAP 18 Minutes:
-Row 15 cal
-15 Wall balls
-15 Pull-ups/Ring rows
-15 Deadlifts
-15 Push ups
Roll out 10 Minutes
100 Double unders
10 Burpee pull-ups
3 Rounds of:
– Row 1000m
– 20 Burpees
– 2 Min plank hold
*Rest 5 minutes between rounds
2 Rounds:
Row, 1 min
Walking lunges, 30 sec
Backwards crab walk, 30 sec
Bear crawl, 30 sec
Frog hops, 30 sec
Use DBs as needed.
21-15-9 Reps of:
-Hang power cleans
-Burpee box jumps
Row 500m
Samson stretch
Hip circle band WU
Reverse bridge
Shoulder kips
–
AMRAP 5 Minutes:
-3 Ring rows
-3 Med ball cleans
-4 Push-presses
-4 Walking lunges
-10 Sec HS hold
AMRAP 25 Minutes:
-Row 40 Cal
-40 Weighted step-ups, 50#/35# & 24″/20″
-40 V-ups
-40 DB snatches, 50#/35#
-20 Pull-ups