Bear crawl
Backwards crab walk
Inch worm push-ups
Frog hops
*Handstand kick ups after each movement.
Complete 15 V-ups or sit-ups after each set.
AMRAP 10 Minutes:
5 Push-ups
5 Burpees
5 Air squats
*One partner does 3 rounds while other partner rests, then switch. Continue switching between work and rest.
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.
5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
We’ll do this one partner style. Details provided at the gym.
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.
For time:
100 Thrusters, 95#/65#
*Perform 5 burpees EMOTM.
**Rx+ 135#/95#
Partner up and get through 100 thrusters for time. Both partners do 5 burpees each round, but only one partner doing thrusters at a time.
For Time:
100 Thrusters, 135# / 95#
*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
In 15 Minutes:
Roll out 5 minutes
Row 500m
15 Shoulder Kips
10 Mountain climber hip stretches
AMRAP remaining time:
– 5 Pull-ups
– 5 Dips
– 5 V-ups
– 5 Supermans
– 5 OH squats
EMOTM for 30 Minutes:
5 Burpees
2 DB snatches (heavy, 1 each arm)
20 Double unders
Row 500m
10 Shoulder kips
10 Mountain climber hip stretches
10 Shoulder presses
10 Good mornings
10 OH squats
5-10# heavier than last week if possible. Each set is unbroken, and you must complete all 3 sets at the same weight.
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Finish 5-10# heavier than last week if possible. Stay at same weight and clean up last week’s ugly reps if needed.
2.5-5# heaver than last week if possible. Each set is unbroken, and you must complete all 3 sets at same weight. No legs!
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
20 Minutes:
7 Thrusters
8 Kipping knee raises
9 Burpees
10 Quick feet
*One partner gets through a round while partner rests, then switch.
In 15 Minutes:
Roll out 5 minutes
Row 500m
15 Shoulder Kips
10 Mountain climber hip stretches
AMRAP remaining time:
– 5 Pull-ups
– 5 Dips
– 5 V-ups
– 5 Supermans
– 5 OH squats
Change the reps to 1 when entering your weight.
AMRAP 10 Minutes:
10 Pull-ups
10 Box jumps, 24″/20″
*Rx+ C2B pull-ups, 30″/24″
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 4 Min each station:
Med ball twists
Quick feet
Renegade rows + push-ups
Double unders
Handstand push-ups
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.
10 Rounds for time of:
2 Heavy deadlifts
10 Wall balls, 20#/14#
1 Rope climb, 18’/15′
*Rx+ Wall balls to 12’/10′ targets and 2 rope climbs/rd.
Jump rope 1 minute
10 Mountain climber hip stretches
10 Supermans
30 Sit-ups
10 Supermans
10 Mountain climber hip stretches
Jump rope 1 minute
16″ boxes. 5 Reps each leg, holding DBs or KBs. Perform 10 push-ups after each set of 10.
4 Rounds for time:
10 Pull-ups
20 Box jumps
30 Walking lunges