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 Cal row
50 Box jumps
50 Pull-ups
50 Double unders
50 Burpees
10 Rope climbs
*Any order, but you must complete one exercise before moving on to the next.
Row 500m
Sampson Stretch 30 sec/side
10 PVC pass throughs
20 Shoulder kips
10 MC Hip stretches
OH band stretch, 30 sec arm
–
2 Rounds of:
10 Shoulder presses
10 KB swings
10 lunge steps
practice HSPUs and handstand walks during breaks
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
Run 200m
10 Inch worm push-ups
50′ Bear crawl
50′ Backwards crab walk
10 Frog Hops
Run 200m
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Do 10 sit-ups after each set.
AMRAP 10 Minutes:
Row 150m
10 DB push presses left arm
10 DB push presses right arm
Row 5 minutes
Roll out 5 minutes
Overhead band stretch 1 min/arm
Couch stretch 1 min/leg
3 Rounds for time of:
16 DB snatches, alt arms each rep, 50#/35#
400m Run
*Rx+ only if you can go unbroken. Keep it fast, 75#/50#.
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
do 10 push-ups after each set.
3 Rounds for time of:
60 jump ropes
15 KB swings
Roll out 5 Minutes
Sampson Stretch 30 sec/side
10 T-spine openers/side
Yoga poses as a group
10 Straight legged deadlifts
10 Good mornings
Front rack stretch
10 Dip shrugs
10 Dip shrug high elbows
10 Hang muscle cleans
10 Shoulder presses
10 Front squats
10 Dip shrugs
10 Dip shrug high elbows
10 Muscle snatches
10 OH squats
21-15-9 reps of:
Power cleans, 155#/105
Burpee box jumps, 24″/20″
*Scaled/Masters 115#/75# and 20″/16″. No Rx+ – just go all out.
Run 10 Minutes. EMOM do 10 lunge steps even minutes and 5 frog hops odd minutes.
20 Shoulder kips
10 PVC pass throughs
10 Ring rows
10 Shoulder presses w/ barbell
EMOM 30 Minutes:
Min 1: 5 Back squats
Min 2: 5-10 HSPUs
Min 3: 5-10 Pull-ups
*Pick a number and stick with it the entire WOD if at all possible. Squats should be heavy but fast & unbroken (no pauses – but open hips all the way at the top). Rx+ for C2B pull-ups. Sub strict shoulder presses for HSPU (barbell or DB).
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:
10 Quick feet
10 Pull ups
10 Burpee box jump overs
*Rest approximately 3 minutes between rounds. All out efforts.
Sampson stretch 30 sec/side
10 T-spine openers/side
30 Jumping jacks
20 Shoulder kips
10 Mountain climber hip stretches
5 Rounds for time of:
1000m Row
20 Mountain climber push-ups
20 Roll to stands
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:
100 Cal row
80 Wall balls
60 Toes to bar
40 Power cleans
*One partner working at a time. Choose PC weight and post to notes.