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
Use DBs. Do 5 reps one leg, then 5 with other leg.
4 Rounds for time of:
-10 pull-ups/ring rows
-20 sit-ups
-40 Double unders/single unders x 2
10 Minutes:
Row 500m
Rotator Cuff WU
Hip Circle Band WU
20 Walking lunges
10 Burpee pull-ups
Work up to heavy set of 5 and complete 3 sets.
AMRAP 12 minutes:
10-9-8-7-6-5-4-3-2-1 reps of push-ups alternated with 20-18-16-14-12-10-8-6-4-2 reps of sit-ups.
Once finished with above, do 20 burpees and start all over.
*No scaled/Masters changes. Rx+ do ring dips and toes to bar.
Row 500m
Shoulder kips
PVC passthroughs
20 Walking lunges
2 Rounds of:
-10 Plate ground to OH
-10 OH walking lunges
4 Rounds for time of:
15 Deadlifts, 225#/155#
50′ Handstand walk
*Sub 15 HSPUs or strict DB presses/round.
Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.
With a Partner:
In 10 Minutes:
50 Push-ups, then AMRAP remaining time:
-Burpee box jump overs
*Work up to 30 seconds, then partner works up to 30 seconds. Continue until time expires.
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
5 Rounds for time of:
-6 Burpees
-8 Pull-ups
-40 Double unders
*Rx+ 6″ target burpees, 4 MUs in place of 8 PUs, UB DUs .
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 20 Minutes:
100 Slam ball side throws, 30/20
100 Cal row
100 Thrusters 45/35
100 Box jumps, 24/20
AMRAP MC Push-ups remaining time (sub HSPUs).
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.
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
Partner style. One partner runs 200m, then the other, then repeat. Then, with one person working at a time, get through the KB swings and pull-ups. Do C2B if you can.
Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.
Partner WOD
AMRAP 25 Minutes:
-Row 20 Cal
-12 Burpee box jump overs
-6 Wall walks
-20 Wall balls
10 Minutes:
Row 500m
10 PVC pass throughs
15 Shoulder kips
10 MC hip stretches
15 Hand release push-ups
10 Pull-ups
15 Burpees
15 minute max
For time (25min cap):
2000m Row
200 Abmat sit-ups
200 Walking lunges
*Any order, partition as needed.
Bear crawl
Backwards crab walk
Inch worm push-ups
Frog hops
*Handstand kick ups after each movement.
EMOM 16 Minutes:
Even: 8 DB snatches
Odd: 150m Sprint