Practice DU’s for 2 minutes
High knees, butt kicks, etc. Dynamic.
3 Rounds of
1 minute Pull Up
1 minute Push Up
1 minute Step Up
1 minute Plank
1 minute Rest
Count -5 reps for each break in the plank hold.
Neck, Shoulders, Hips, Knees, Ankles
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
20 Minute Partner AMRAP
50 Ball Slam
50 Barbell Shovel
50 Parallette Jump Over
Shovel demo: https://www.youtube.com/watch?v=gXNQS9JVI20
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:
40 Mountain climber push-ups
40 Squat cleans, 95#/65#
40 Pull-ups
40 Over Partner Burpees
*Rx+ Wall walks in place of MCPU, 135#/95#, C2B PU
Static stretches, yoga poses, etc.
Snatch warm up and skill w/ PVC
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
See above
Complete the following:
Row 2000m @ 50% effort
Complete 100 jumping jacks at easy pace
Row 2000m @ 70% effort
Complete 100 jumping jacks at easy pace
Row 2000m @ 90% effort
*The workout is one continuous effort, so do not stop to rest. Record the row times individually.
-Box Jumps
-Roll to Stand (sub sit-ups)
-Handstand Hold (sub overhead barbell hold)
*20 seconds on/10 seconds off x 3 rounds.
AMRAP 8 MIN:
First Round 1-2-3, then 2-3-4, 3-4-5, etc. of:
Clean & Jerk
Pull-up
Burpee
Static stretches, yoga poses, etc.
10 each with a partner
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
For Time (25min cap):
25 Toes to bar
500m Row
25 Ring push-ups
25 Box jumps, 24″/20″
50 Abmat sit-ups
25 Box jumps, 24″/20″
25 Ring push-ups
500m Row
25 Toes to bar
For Time (25min cap):
25 Toes to bar
500m Row
25 Ring push-ups
25 Box jumps, 24″/20″
50 Abmat sit-ups
25 Box jumps, 24″/20″
25 Ring push-ups
500m Row
25 Toes to bar
Static stretches, yoga poses, etc.
-Box Jumps
-Roll to Stand (sub sit-ups)
-Handstand Hold (sub overhead barbell hold)
*20 seconds on/10 seconds off x 3 rounds.
AMRAP 8 MIN:
1 Clean & jerk, 185#/125#
2 Strict Pull-ups
3 Burpees
High knees, butt kicks, etc. Dynamic.
Snatch warm up and skill w/ PVC
10 each with a partner
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
10 Minute AMRAP
7 Medball Clean
7 Push Up
Static stretches, yoga poses, etc.
– Med ball cleans (bounce at bottom each rep)
– Mountain climber hip stretch
– Shoulder kip/pull-ups
20 seconds on/10 seconds off, 3 times through
Max Effort 1000m Row
7-Minute AMRAP of:
Burpees to a 6″ target