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.
5 Station WOD:
-800m Run
-Rope climbs/Wall climbs
-Sled pushes
-Farmer’s carry, single arm
-Hurdle jumps
*4 minutes/station. Alternate work/rest with your partner, except run – both partners together.
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 12 Minutes:
2 Clean & Jerks, 135#/95#
6 Burpees
30 Double unders
*Rx+ 185#/125#, bar over burpees, UB DUs.
Roll out 5 minutes
In 10 minutes:
Row 500m
20 Mountain climber hip stretches
10 Med ball cleans w/ bounce at bottom
20 Shoulder kips
10 Burpee pull-ups ( scale – 10 burpees + 10 banded pull-ups)
Handstand walk in remaining time
2 Rounds for time:
Row 500m
50 Abmat sit-ups
Row 350m
35 V-ups
Row 200m
20 Toes to bar
Sampson stretch 30 sec/side
Run 800m
Laying chest twister stretch
Reverse bridge
Wall angels
Wall squats
Wall walks/Handstand walks
Alternate w/ B until all sets completed
In grass using pull sleds. Sprint as fast as possible down length of field, recover, sprint back = 1 rep. Don’t go too heavy – it’s more about speed.
100 OH walking lunges for time, 45#/35#
*Rx+ 150 reps
Row 500m
PVC pass throughs
Shoulder kips
MC hip stretches
12 Ring rows
12 Push-ups
12 SDHPs
7 Pull-ups
7 Dips
7 KB swings
50 Double unders
6 Rounds for time of:
-10 Pull-ups
-10 Push-ups
-15 KB swings, 55#/35#
-400m Run
*Rest 3 minutes between rounds. Rx+ for C2B pull-ups, ring dips, and 75#/55#
Goal is to go unbroken if at all possible each round. Scale reps/weight/distance as needed. Each round shouln’t take more than 4 minutes to complete.
Jump rope 1 minute
10 Mountain climber hip stretches
10 Supermans
30 Sit-ups
10 Supermans
10 Mountain climber hip stretches
Jump rope 1 minute
21-15-9 Reps of:
Thrusters
Pull-ups/Jumping pull-ups
*Pick a weight you can do at least 10 reps unbroken.
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
Alternate w/ B until all sets completed. Increase weight as needed.
4 reps = 2/arm per set. Increase weight as needed.
Max Effort 500m Row
Before strength
Max Effort 500m Row
After strength
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:
-50 Wall balls
-10 Deadlifts
-4 – 50m Sprints
-2 Reverse sled/tire pulls
-4 – Wall climbs
-10 Deadlifts
-60 Single arm OH walking lunges
*One partner at a time, choose weights and post to comments. Sub 5 burpees for each wall climb.
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.
3 Rounds for time of:
30 Toes to bar
21 Ground to overhead, 95#/65#
Jump rope 1 minute
10 Mountain climber hip stretches
10 Supermans
30 Sit-ups
10 Supermans
10 Mountain climber hip stretches
Jump rope 1 minute
5 Rounds of:
-Sled push down & back (high both ways)
-10 Wall balls
-Run 100′
*Rest after each round. Go hard and earn your rest.