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.
For time:
300 Double unders
100 Pull-ups
100 KB Swings
300 Sec Plank hold
*Go in order, one person working at a time. If you want to get crazy, do burpees while partner holds the plank.
Complete on your own:
1 min jumping jacks
15 PVC pass throughs
20 Shoulder kips
30 Sec overhead banded stretch/arm
30 Sec lat stretch/arm
30 Sec pec stretch/arm
20 Mountain climber hip stretches
20 Lunge jumps
10 Air squats w/ bounce at bottom
1 Min double unders
Complete on your own:
Barbell front rack stretch
10 Hang muscle cleans
5 Hang squat cleans
5 Squat cleans
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Use the remaining time from 18.2 to accomplish a 1RM clean
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Roll out 10 minutes
Sampson Stretch 30 seconds/side
10 T-spine openers/side
10 Mountain climber hip stretches
20 Shoulder kips
OH band stretch 30 seconds/arm
OH barbell stretch on roller 1 minute
Couch stretch 1 minute/leg
3 Rounds for time of:
1000m Row
75 Sit-ups
50 Wall runs
3 Rounds:
Row 250m
5 Dip-Shrugs
5 Dip-Shrug-High Elbows
5 Muscle Snatches
5 OH Squats
5 Rounds for time of:
20 Quick feet
10 Handstand push-ups
5 Power snatches, 95#/65#
*Rest 3 minutes after each round. Rx+ 135#/95#. Sub DB shoulder presses for HSPUs.
Run 10 Minutes. EMOM do 10 lunge steps even minutes and 5 frog hops odd minutes.
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
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
Do 10 pull-ups after each set
AMRAP 10 minutes:
6 Burpees
8 Hanging knee raises/TTB
10 KB swings
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:
10 Quick feet
20 Double unders
5-10 Weighted squat jumps
6-10 Weighted revers lunge steps
*One partner completes one round while other partner rests. Continue alternating until time expires. Use KBs or weighted barbell. Rx 95#/65#
Complete on your own:
1 min jumping jacks
15 PVC pass throughs
20 Shoulder kips
30 Sec overhead banded stretch/arm
30 Sec lat stretch/arm
30 Sec pec stretch/arm
20 Mountain climber hip stretches
20 Lunge jumps
10 Air squats w/ bounce at bottom
1 Min double unders
4 Toes to bar/kipping knee raises, then using light weight:
10 Hang clean & jerks/presses left arm
10 Hang clean & jerks/presses right arm
Then, do the following at comfortable pace – be sure to time yourself. Use your workout weight as well:
8 TTB/kipping knee raises
5 Hang clean & jerks/presses one arm
5 Hang clean & jerks/presses
Row 14/12 calories
Use the time it took to com[lete the above to determine your goal rounds/reps for 20 minutes. Sign up for a heat time and find a judge. Get ready to go!!!
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Cage run 10 minutes (stop and do 3 burpees EMOM)
Row 10 minutes
Foam roll/Lacrosse ball 10 minutes
AMRAP 20 Minutes:
Turkish get-ups, alternating arms each rep, 35#/20#
*Goal is slow and steady w/ perfect form.
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
5-7 rounds of:
10 Quick feet
10 SDHPs using KBs
10 Box jumps
*All reps should be unbroken, so scale reps as needed. One group goes though a round while second group rests, then switch. Make sure each round is all out effort, so rest extra as needed.