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
Perform 10 V-ups after each set
10-9-8-7-6-5-4-3-2-1 Reps of:
Box jumps
Push-ups
Run around cage doing various agility movements, 10 minutes
EMOM 30 Minutes:
Min 1: 20 Quick feet (10 each foot)
Min 2: 3 Bench presses
Min 3: 1 Deadlift
*Add bench press and deadlift weight for score. Break it down in notes.
2 Rounds of:
Row 500m
10 Dip shrugs
10 Dip shrug high elbows
10 Muscle snatches
10 Snatch balances
*1st time through w/ PVC, 2nd time through w/ barbell if possible.
5 Rounds for time of:
40 Double unders
15 Pull-ups
10 Power snatches, 75#/55#
*Rest 3 minutes between each round. Rx+ for UB DUs, C2B PUs, and 115#/75#
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
7 Rounds of:
10 Quick feet
5 Burpees
10 KB swings
*One group goes while the other rests, then switch. Continue until all rounds completed.
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:
30 Cal Row
30 HSPUs
100 Jumping pull-ups
30 power cleans
30 burpees
*choose weight for PCs, sub 10 rope climbs for jumping pull-ups, sub DB strict presses for HSPUs.
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.
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
5 Burpees
10 Push-ups
10 Ring rows
10 V-ups
10 Supermans
10 Squats
*Complete as a group. Run 2 laps before each movement.
AMRAP 15 minutes:
10 Quick feet
5 Thrusters
5 Burpees
*Rest 1 minute after each round. Go as fast as possible.
AMRAP 20 minutes:
Row 250m
10 Shoulder kips
10 MC Hip stretches
5 Burpees
10 Toes through rings
10 Thrusters
Slow and steady
EMOM 20 Minutes:
Even: 10 Quick feet
Odd: 5-10 Thrusters, 95#/65#
*Pick a number of reps you think you can maintain each round and stick with it. It should be unbroken if at all possible.
3 Rounds:
30 seconds run in place
30 seconds burpees
30 seconds run in place
30 seconds sit-ups
5-7 Rounds of:
10 Sumo deadlift high pulls w/ KB
10 Box jumps
10 Push-ups
*One group goes while other rests, then switch. Go as hard as possible and earn your rest.
In 10 minutes:
100 Double unders
30 Sec Sampson Stretch each side
30 Sec Hollow Rocks
30 Sec Superman Holds
30 Sec Reverse Bridge Stretch
10 Wall Squats
10 Thrusters
10 Sumo Deadlift High Pulls
10 Pull-ups
Handstand Push-ups in remaining time.
AMRAP 15 Minutes:
15 Sumo deadlift high pulls, 75#/55#
15 Box jumps, 24″/20″
15 Push-ups
*Use Push-Up PR if you can. Rx+ 115#/75#, 30″/24″, and ring dips.