2 Rounds of:
10 Toes through rings
2 Wall walks
10 OH squats, 45#/35#
5 Rounds for time of:
1 Rope climb, 18’/15′
7 Box jumps, 24″/20″
15 KB swings, 55#/35#
*Rest 3 minutes between rounds. Rx+ Legless, 30″/24″, 75#/55#
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
5 Rounds of:
30 Quick feet (15 each foot)
20 Sprawl jumps
500m Row
*Rest 3 minutes between rounds. Shoot for negative splits, so start off at 50% and build up.
Shoulder mobility series (foam roller, lacrosse ball, band)
Hip mobility series (foam roller, kicks, samson stretch, runner’s stretch)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
20 seconds on/10 seconds off x 3 rounds:
Med ball cleans w/ bounce at bottom
Mountain climber hip stretch
Shoulder kips
3 warm-up sets and only 3 attempts.
5 Rounds for time of (15min cap):
10 Cal Row
15 Push-ups
20 Wall balls, 20#/14#
25 Double unders
*Rx+ Assault Bike, Ring Dips, 12’/10′ WB targets, UB DUs.
Do a proper warm-up and a few light snatches, then start the clock.
do a few light reps, then start the clock.
heavier than last time
2 Rounds of:
Row 300m
10 SDHP
10 Thrusters
10 V-ups
AMRAP 7 Min:
30 V-ups
21 Ground to Overhead, 75#/55#
*Rx+ Toes to Bar and 95#/65#
On floor: Side roll, hip raises, cat/camel, etc..
3 Rounds 20 sec work/10 sec rest
Box Jump
Straight Legged Deadlift
Air Squat
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Sled push or Yoke carry
AMRAP 20:
7 Burpee box jumps, 24″/20″
7 Reverse burpees
7 Burpee pull-ups
7 Burpees
Rx+
7 Burpee box jump overs, 24″/20″
7 Reverse burpees into HSPU
7 Burpee bar muscle ups
7 Burpees w/ 6″ target
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
heavier than last time
heavier than last time
heavier than last time if possible
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.
3 Mini WODs, relay style (dress warm!):
WOD 1:
Suicide sprint
20 KB swings
200m sprint
WOD 2:
20 Cal row
30 Wall balls
20 Burpees
WOD 3:
20 Toes to bar
30 OH Walking lunges
40 Quick feet
For each WOD, partner A completes all of the first movement while partner B rests, then partner B completes all of the first movement while partner A rests. Partner A then moves on to the second movement, etc. Continue in this manner until the WOD is complete. There will be rest time in-between each mini WOD, so go all out! WOD 2 is the only one completed indoors 🙂