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 Minutes:
40 Sledgehammer strikes
2 Sled pushes x 150′
10 Muscle ups (sub 20 dips)
20 DB snatches, heavy
*Complete 150 sit-ups/100 GHD sit-ups at any time during WOD.
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 25 Minutes:
Run 800m
2 Rope climbs, 18’15’
7 Deadlifts, 275#/185#
3 Wall walks
*Rx+ 3 rope climbs, 315#/210# DLs, 5 wall walks. Scale weight as needed. Sub 18 jumping pull-ups or ring rows for the RCs, 15 push-ups for the WWs.
In 15 Minutes:
Row 500m
100 Double unders
Quad/calf roll-out
Rotator cuff warm-up
PVC pass throughs
Internal rotation shoulder stretch w/ PVC
15 Burpees w/ perfect push-up
3 Rounds for time of:
Row 500m
15 Push-presses
*Use weight you can do at least 10 unbroken reps. Record total time to complete and post weight used to notes.
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
5 Rounds for time of:
30 Double unders/60 single unders
12 Box jumps
7 MC push-ups (3 steps + 1 push-up = 1 rep)
In 15 Minutes
Run 800m
Laying chest twister stretch
Reverse bridge
KB Goblet squat stretch
PVC pass throughs
Sots presses w/ PVC or barbell
Snatch balances w/ light weight remaining time
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Toes to bar
Burpee box jump overs, 24″/20″
In 15 Minutes:
Row 500m
Hip circle band warm-up
OH banded shoulder stretch
Lat roll-out
Front rack barbell stretch
Hang muscle cleans
Front squats w/ bounce at bottom
For time:
90 Double unders
60 Hand release push-ups
30 Squat cleans, 135#/95#
In 15 Minutes:
Row 1000m
Calf stretch
KB Goblet squat stretch
PVC Pass throughs
MC Hip stretches
Shoulder kips
Burgener Warm-up
5 consecutive reps without setting down the bar
5 Rounds for time of:
– 400m Run
– 10 Pull-ups
– 5 Hang power snatches using weight from above
*Rx+ for C2B
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 Min:
12 Rounds of:
-25 DUs
-7 Hang power cleans
-5 Bar over burpees
Once finished, AMRAP MUs in remaining time (sub ring rows to deep ring dips & press outs)
*partner A does the DUs, partner B then does the HPCs, then A does the BOBs. Now B starts on the DUs. Continue alternating movements until 12 rounds completed.
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.
21-15-9-15-21 Reps of:
– Thrusters, 95#/65#
– Toes-to-bar
*Scale weight/sub Kipping knee raises as needed.
Row 350m
Bear crawl 1 lap
Reverse crab 1/2 lap
Frog hop 1/2 lap
Inch worm-push-up 1/2 lap
Handstand hold once done.
In 12 Minutes:
Row 350m, then AMRAP remainining time:
20 Ball slams
15 Box jumps
5 Wall walks