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.
Partner AMRAP 20 Minutes:
10 Burpee
10 Box Jump
10 Jumping Pull Up
One partner works, the other rests.
Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.
– TTB/Kipping knee raises
– KB swings, light
– Barbell thrusters
– Mountain climber push-ups
– Quick feet
It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.
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 of:
1 Deadlift, heavy
10 Pull-ups
1 Deadlift, heavy
50 Double unders
1 Deadlift, heavy
10 Burpees
*Rest 3 minutes between rounds. Rx+ C2B pull-ups and UB DUs. Scaled/Masters 10 Ring rows, 50 singles, 5 Burpees
Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:
– Double unders
– Pull-ups
– Dips – Ring or stationary
– Hollow rocks
– Supermans
– OH squats
It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.
Sets are performed every 2 minutes as a group. Increase weight each set if possible.
21-15-9
Clean, 135# / 95#
Ring Dips
Scaled/Masters 95#/65# and Stationary dips or PUSH-UP PR. No Rx+ for this workout – just go as fast as possible.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Various agility drills using ladder or hoops.
– DB Snatch
– Mountain climber hip stretch
– DB Push Press
20 seconds on/10 seconds off, 3 times through
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
We will substitute a 500m Row for the 400m Run
Various agility drills using ladder or hoops.
Snatch warm up and skill w/ PVC
Complete all 3 segments without setting bar down.
While the goal is to go heavy, focus more on perfect form for each rep. No press outs.
For time:
3 Rope climbs, 18’/15′
18 Burpees
2 Rope climbs
12 Burpees
1 Rope climb
6 Burpees
*Sub 9 ring rows for each rope climb.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.
– TTB/Kipping knee raises
– KB swings, light
– Barbell thrusters
– Mountain climber push-ups
– Quick feet
It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.
If you are unable to complete bar muscle ups, do assisted muscle ups using a band or jumping muscle ups from a box. If you are unable to string any together, do as many as possible in 1 minute and rest. Get better at the movement.
5 Rounds for time of:
10 Box jumps, 24″/20″
15 KB swings, 55#/35#
*Rx+ 30″/24″ and 75#/55#. Masters 24″/20″ and 45#/25#. Step ups allowed for masters.
Spend 5-10 minutes as a group – Coach’s choice of movements.
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
10 Minute AMRAP
7 Medball Clean
7 Push Up
Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:
– Double unders
– Pull-ups
– Dips – Ring or stationary
– Hollow rocks
– Supermans
– OH squats
The number of reps completed each set does not matter. What matters is that you are getting full range of motion. Use this time to warm-up and improve.
Sets are performed every 2 minutes as a group. Increase weight each set if possible.
For Time:
30 Clean and Jerks, 135# / 95#
Spend 5-10 minutes as a group – Coach’s choice of movements.
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:
2-4-6-8-10-12, etc. Reps of:
Power cleans, 115#/75#
Pull-ups
*One person working at a time. Continue up ladder as far as you can in 20 minutes. Complete 5 synchronized burpees every 2 minutes, and the workout starts with the burpees. Rx+ 165#/110# and muscle ups in place of pull-ups.
Scaled/Masters 95#/65#, strict ring rows, and 3 synchronized burpees.
Neck, Shoulders, Hips, Knees, Ankles
10 each with a partner
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
20 Minute Partner AMRAP
50 Wallball
50 Slamball