Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
5 Rounds of:
3 tire flips
6 tire jumps (jump in & out = 1 rep)
Sprint down field
1 Wall climb
Sprint back
*Rest as needed between rounds.
5 Minutes:
Calf stretch
MC hip stretch
KB goblet squat stretch
PCV pass throughs
Shoulder kips
Wall angels
–
EMOM 6 Minutes:
4 Lunge jumps
3 Pull-ups
2 Burpees
10 sec HS hold
EMOM 20 Min:
3 Burpees
5 Ball slams, 30#/20#
20 Double unders
*Rx+ 5 burpees, 8 ball slams per round
Score is number of rounds completed Rx or Rx+. If you scale, enter scaled scheme in notes and score the same.
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.
For Time, 25 Min Cap:
-200m Farmer’s carry, single arm
-50 Wall balls, 20/14
-60 Slam ball side throws, 30/20
-200m Farmer’s carry, single arm
-800m Run w/ med ball & slam ball
-200m Farmer’s carry, single arm
-60 Slam ball side throws
-50 Wall balls
-200m Farmer’s carry, single arm
Both partners do the FCs and 800m run together.
Sampson stretch
Calf stretch
MC Hip stretches
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
–
Go through each movement in WOD and do a few reps, working up to WOD weight.
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
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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.
For time:
100 Thrusters, 95#/65#
*Perform 5 burpees EMOTM.
**Rx+ 135#/95#
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
For time (25min cap):
400m Run
13 Muscle ups
400m Run
10 Muscle ups
400m Run
7 Muscle ups
*Each round of muscle ups is to be performed unbroken. If broken, you must run a 200m penalty lap before continuing. If you are unable to perform muscle ups, you will perform 2x pull-ups and dips. Rx+ is rounds of 18-15-12 muscle 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
AMRAP 25 Minutes:
-200m Run
-7 Pull-ups
-7 Push-ups
-7 Box jumps
-7 KB goblet squats
Get to the gym 10 min early and complete:
-Row 500m
-Calf stretch
-KB goblet squat stretch
-PVC passthroughs
-Standard WU x –
-10 pull-ups
-10 push-ups/dips
-10 sit-ups
-10 supermans
-10 OH squats
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
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.
5 Station WOD:
-800m Run
-Rope climbs/Wall climbs
-Sled pushes
-Farmer’s carry, single arm
-Hurdle jumps
*4 minutes/station. Alternate work/rest with your partner, except run – both partners together.
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 12 Minutes:
2 Clean & Jerks, 135#/95#
6 Burpees
30 Double unders
*Rx+ 185#/125#, bar over burpees, UB DUs.