Stretch 5 Minutes (couch stretch, lat stretch, OH band stretch, etc.)
Row 500m
15 Shoulder kips
10 Mountain climber hip stretches
AMRAP remaining time:
5 Hang muscle cleans
2 Shoulder presses
2 Front squats
5 Thrusters
20 Double unders
EMOM 30 Minutes:
Min 1: 5 Power Cleans
Min 2: 5 Thrusters
Min 3: 10 Quick feet
In 15 Minutes:
Roll out 5 minutes
Row 500m
15 Shoulder Kips
10 Mountain climber hip stretches
AMRAP remaining time:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
– 20 Double unders
AMRAP 35 Minutes:
50m Sled push
100m Farmer’s carry
800m Run
*Record weights used in notes.
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 16 Minutes:
100 Wall ball buy in, then in remaining time:
-2-5 Deadlifts
-5-10 Mountain climber push-ups
-15-20 Sec chin over bar hold
At the end of the 16 minutes, everyone runs 800m.
*Partner A does the deadlifts, partner B then does the mountain climber push-ups, partner A then does the chin over bar hold. Now partner B does the deadlifts, etc. Continue alternating movements until time expires.
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 15 MIn:
5 DB bent over rows
5 DB power cleans
5 DB push presses
*Go through above complex with one arm, then the other.
Run 200m
15 Box jumps
*Records rounds and reps completed. Post DB weight used in comments.
Run 200m
10 Inch worm push-ups
50′ Bear crawl
50′ Backwards crab walk
10 Frog Hops
Run 200m
Relay Race Style:
Sled push
Farmer’s carry
Sprint
*Rest as needed between rounds. Shoot for 4-5 rounds.
In 12 Minutes:
Row 2 minutes
Burgener Warm-up
3 Rounds of:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
50 Double unders
Roll out in remaining time.
50-40-30-20-10 rep rounds for time of:
Double unders
Abmat sit-ups
*Perform 6 snatches after each round, 115#/75#. Scaled/Masters 85#/55#. Rx+ 155#/105# snatches and sub 1/2 TTB for sit-ups.
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 total reps:
5 min row (calories)
4 min box jumps
3 min sit-ups
2 min wall balls
1 min burpees
In 12 Minutes:
Row 2 minutes
Burgener Warm-up
3 Rounds of:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
50 Double unders
Roll out in remaining time.
No additional sets allowed. Plan your sets accordingly.
3 Rounds for time of (20min cap):
500m Row
4 Wall walks
3 Rope climbs
*Scaled/Masters sub 350m row, 5 push-ups/wall walk and 9 ring rows/rope climb. Rx+ sub 5 HSPUs/wall walk and do 5 rope climbs/rd.
In 15 Minutes:
Roll out 5 minutes
Row 500m
Sampson Stretch 30 sec/side
AMRAP remaining time:
– 10 Shoulder kips
– 5 Pull-ups
– 5 Dips
– 6 Mountain climber hip stretches
– 5 OH squats
– 20 Double unders
5 Rounds for time of:
5 Tire flips
2 Wall climbs
400m Run w/ med ball, 20#/14#
Rest 3 minutes between rounds.
*Rx+ 5 Clean & jerks, 185#/125#, 5 Muscle ups, 200m Run. Rest 3 minutes between rounds.
High knees, butt kicks, etc. Dynamic.
AMRAP 12 Minutes:
200m Run
15 KB swings
8 Pull-ups/Ring rows