Run 10 Minutes. EMOM do 10 lunge steps even minutes and 5 frog hops odd minutes.
Go 5-10# heavier than last week if possible.
AMRAP 10 Min:
15 Cal Row
15 KB Swings, 55#/35#
45 DUs
*Scaled/Masters 12 Cal row, 12 KBS @ 45#/35# and 75 singles. Rx+ 15 Cal Assault Bike, 15 KBS @ 75#/55#, 45 UB DUs.
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.
AMRAP 10 Minutes:
Burpee pull-ups
In 15 minutes:
Roll out 5 minutes
1 minute double unders
30 sec Sampson stretch each side
20 shoulder kips
10 mountain climber hip stretches
10 burpees
10 pull-ups
10 dips
30 second L-sit
10 overhead squats
Couch stretch in remaining time
100 Burpee pull-ups for time.
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 (25min cap):
– 200 Abmat sit-ups
– 150 Wall balls, 20#/14#
– Deadlift total of 11,250#/7,750#
– 200 Burpees
*One partner working at a time. Go in any order, partition as needed. Rx+ for 150 GHD sit-ups, 200 Wall balls, 13,750#/9,250#, BOB
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.
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
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 V-ups after each set.
12 Minute Partner Ladder:
1 Burpee box jump
2 Burpee box jumps
3 Burpee box jumps
*Partner A does 1 burpee box jump, then partner B does 1. Partner A now does 2 burpee box jumps, then partner B does 2. Continue adding 1 burpee box jump each round until time expires.
Run 10 Minutes. EMOM do 10 lunge steps even minutes and 5 frog hops odd minutes.
add 5-10# to last week if possible
Run 10 Minutes. EMOM do 3 Burpees.
AMRAP 10 Minutes:
7 Thrusters
12 Pull-ups/Ring rows
In 10 minutes, complete 5 rounds:
20 Double unders
10 Shoulder kips
5 Box jumps
5 Wall squats
5 Toes through rings
20 Sec handstand hold
EMOM 30 Minutes:
Min 1: 10 Quick feet
Min 2: 8 HSPUs
Min 3: 6 Reverse lunge steps
Roll out 5 minutes
Row 500m
AMRAP 5 Minutes:
5 Shoulder kips
5 Supermans
5 Hollow rocks
5 OH squats
15 Minute Ladder:
20 Double unders
5 Burpees
1 Muscle up
20 Double unders
5 Burpees
2 Muscle ups
*Continue doing 20 Double unders, 5 burpees, and then add 1 muscle up each round. Sub assisted MUs or do 2 pull-ups + 2 dips for each MU.