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:
-40 DB snatches, alt arms each rep, 50#/35#
-8 Wall walks
-40 Cal row
-8 Rope climbs
*Sub 5 push-ups/wall walk, 10 jumping pull-ups/rope climb.
Row 500m
Calf stretch
KB goblet squat stretch
PVC pass throughs
–
2 Rounds of:
– 5 Med ball cleans
– 5 Kipping knee raises/TTB
– 10 Walking lunges
– 20 Double unders
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
8 Minute AMRAP + Bonus Time of:
25 Hanging Knee-raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 105#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
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:
-5 KB goblet squats
-10 Abmat sit-ups
-15 Sec handstand hold
Run 10 laps around cage
Sampson stretch 30 sec/side
10 PVC pass throughs
20 Shoulder kips
10 MC hip stretches
–
Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.
– TTB/Kipping knee raises
– KB swings, light
– Barbell thrusters
– Quick feet
3 Rounds, each for time of:
Row 750m
20 Burpee box jump overs, 24″/20″
Row 750m
*Rest 5 minutes between rounds. Record times of each round.
Various agility drills using ladder or hoops.
EMOM 15 Minutes:
10 Quick feet
20 Double unders
5 Burpees
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
21-15-9 Reps of:
Strict HSPUs
Strict TTB
*Row 500m before each round.
Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Row 500m
Sampson stretch
KB Goblet squat stretch
PVC pass throughs
–
Front rack stretch
10 Dip shrugs
10 Muscle cleans
10 Shoulder presses
10 Front squats
–
7-5-3-1 Power cleans, adding weight each set
AMRAP 10 Minutes:
5 Box jumps, 30″/24″
6 Pull-ups
*Rx+ for 1 Strict pull-up + 2 Kipping pull-ups + 3 Butterfly pull-ups without coming off bar.
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.
In 25 Minutes:
100 Floor wiper buy-in, then AMRAP remaining time of:
-20 Foor presses
-30 Bicep curls
-80 Double unders
*1 Bar/team. Change weight as needed. Post weights used in notes.
Row/Bike for 2 minutes
-Calf stretch
-KB Goblet squat stretch
-Rotator cuff WU
-Hip circle band WU
2 Rounds of:
-10 box jumps
-10 push-ups
-10 pull-ups
-10 KB swings
-10 TTB
-10 Wall balls
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target