Row 2 minutes
Double unders 1 minute
Burpees 1 minute
Roll out 4 minutes
15 Hang muscle cleans
10 Shoulder presses
10 Front squats w/ bounce at bottom
15 Thrusters
21-15-9 Reps for time of:
Squat cleans, 95#/65#
Pull-ups
*Rx+ 12-9-6 Squat cleans @ 185#/125#, Muscle ups
Row 2 minutes
10 Med ball cleans w/ bounce at bottom
20 Shoulder kips
10 Toes to bar
20 KB swings
10 Pull-ups
20 Push-ups
10 OH squats
Roll out 2 minutes
For time:
100 Cal row
75 Abmat sit-ups
50 Push presses, 75#/55#
25 Burpees
*Rx+ 50 Cal row, 50 TTB, 25 PP @ 135#/95#, 25 Burpees
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 Min:
-6 Rope climbs
-40 Weighted sit-ups
-40 DB snatches
-2 Sled pushes 150′ (down & back = 1)
-400m run (both partners)
*One partner working at a time. Try and use same DB for sit-ups and snatches. Post weights used to comments.
Group Roll Out, then:
10 Min AMRAP:
5 Pull-ups/Ring Rows
5 Dips/Push-ups
10 Mountain climber hip stretches
10 Sit-ups
5 OH Squats
20 Double unders/40 Single unders
25-15-5 Rep Rounds for time of:
KB swings
Box jumps
DB Shoulder presses
Cal row
*Post weights/height to notes.
Row 4 minutes
Roll out 4 minutes
Burgener warm-up
5 Rounds for time of:
5 Power snatches, 115#/75#
10 Bar over burpees
*Rx+ 155#/105# and bar facing burpees. 12 min cap, so scale accordingly.
Row 2 Minutes
Calf roll out 30 sec/side
20 Mountain climber hip stretches
Chest stretch 30 sec/side
20 Shoulder kips
Row 2 Minutes
Back roll out 1 minute
Lat stretch 30 sec/side
15 Pull-ups
15 Dips
15 OH squats
5 Rounds for time of:
10 Pull-ups
10 Push-ups
10 V-ups
10 Supermans
10 OH squats, 45#/35#
*Push-ups must be legit to count as Rx. That means chest touches floor at bottom, and hips are brought up at the same time as the chest. Arms fully locked out at top. Rx+ for C2B, ring dips, and toes to bar.
Group Roll Out, then:
10 Min AMRAP:
5 Pull-ups/Ring Rows
5 Dips/Push-ups
10 Mountain climber hip stretches
10 Sit-ups
5 OH Squats
20 Double unders/40 Single unders
For time:
30 OH walking lunges, 35#/25#
30 Wall balls, 20#/10# to 9′
75 Double unders/150 Single unders
30 Kipping knee raises
30 Burpees
*Scale up/down as needed. Goal is under 15 minutes.
Row 2 minutes
Glute/hamstring roll out 30 sec/side
25 Straight legged deadlifts
Banded shoulder stretch 30 sec/side
20 Hang muscle cleans
15 Shoulder presses
Couch stretch 30 sec/side
10 Front squats w/ bounce at bottom
5 Burpees
21-15-9 reps of:
Power cleans, 155#/105
Burpee box jumps, 24″/20″
*Scaled/Masters 115#/75# and 20″/16″. No Rx+ – just go all out.
Row 500m
Run 400m
20 Burpees
Foam Roll/Lacrosse Ball 4 minutes
With a plate:
– 10 straight legged deadlifts
– 10 shoulder presses
– 10 ground to overhead
– 10 OH walking lunges
– 10 front squats w/ bounce at bottom
For time:
50 OH walking lunges, 45#/35#
50 Wall balls, 20#/14#
100 Double unders
50 TTB
50 Cal row
*Scale up/down as needed. Goal is under 15 minutes.
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 20 Min:
400m Run
300′ Farmer’s carry
20 Medball cleans