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 12 Minutes:
-10 Quick Feet
-10 Ring rows/pull-ups
-10 Squat jumps
*Rest 30 Sec after each round.
Row 500m
Sampson stretch
Half pigeon
Couch stretch
Laying chest stretch
OH band stretch
–
15 Burpees
AMRAP 15 Minutes:
15 Sumo deadlift high pulls, 75#/55#
15 Box jumps, 24″/20″
15 Push-ups
*Use Push-Up PR if you can. Rx+ 115#/75#, 30″/24″, and ring dips.
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
AMRAP 12 min:
200m Run
15 Unbroken wall balls, 20#/14#
*Rx+ 25 UB wall balls each round.
Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
5 Rounds of:
5 Tire flips
1 Sled sprint
200m run AFAP
*Rest between rounds as needed.
Row 500m
Straight legged DLs
Front rack stretch
Muscle cleans
Front squat stretch
Shoulder presses
Push jerks
Thrusters
–
7-5-3 TnG reps of:
Clean & jerks, increasing weight
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
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
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
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 (25min cap):
Run 800m
100 Wall balls
10 Rope climbs
200 DUs
50 Roll to stands*
50 Burpees*
10 Rope climbs
*Partner A does roll to stands while B does burpees – same time. Sub V-ups as needed. Sub 6 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.
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
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:
-Row 350m
-70 Jump ropes
-15 Push-ups
-15 Kipping knee raises
-15 Wall balls
Roll out 10 Minutes
Row 500m
10 Box jumps
10 KB swings
10 Toes to bar
10 Burpees
5 Rounds for time of:
-5 Deadlifts, heavy
-10 Dips
-400m Run
*Rest 3 minutes between rounds. Record weight used in notes. Rx+ 15 Dips/round.