In 10 minutes, complete 5 rounds:
10 Quick Feet
10 Shoulder kips
5 Box jumps
5 Wall squats
5 Toes through rings
20 Sec handstand hold
EMOM 20 Minutes:
Even: 10 DB snatches, 50#/35#, alt arms each rep
Odd: 10 Lunge jumps, as high as possible
*Rx+ 75#/50# and 10 pistols in place of the lunge jumps
Perform a hang snatch and then a full snatch without dropping the bar.
In 10 Minutes, complete as much as possible of:
Row 500m
Sampson Stretch 30 seconds/side
3 Rounds of:
10 Pull-ups
10 Dips
10 Hollow rocks
10 Supermans
10 OH squats
21-15-9
Thrusters, 95# / 65#
Pull-ups
High knees, butt kicks, etc. Dynamic.
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
5 Station WOD:
4 Minutes at each station. Get as much work done as possible:
– KB swings
– Reverse sled pulls
– Suicide sprints
– Kipping knee raises + burpees
– Sledgehammer strikes
*Only one partner working at a time (except suicide sprints – you can run together if you choose).
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 Station WOD:
4 minutes at each station, get as much work done as possible:
– Power cleans
– Reverse tire/sled pulls
– Suicide sprints
– TTB + Wall climb
– Sledgehammer strikes
*Only one partner working at a time (except suicide sprints – you can run together to push each other).
Complete all 3 segments without setting bar down.
Pause for 3 seconds at bottom of squat. Try and set new PR if possible. Start around 60% 1RM as reference point.
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.
2 Rounds for time of:
50 Cal row
40 HR push-ups
30 Pull-ups
20 Handstand push-ups
Group Roll Out, then AMRAP 10 minutes:
5 Pull-ups/Ring Rows
5 Dips/Push-ups
5 V-ups/Sit-ups
5 SDHPs w/ KB
5 OH squats
Spend up to 15 minutes on back squat, 10 minutes on shoulder press, and 15 minutes on deadlift
Do as much as you can in 10 minutes:
Row 2 minutes
1 minute inchworm push-ups
1 minute duck walk
1 minute frog jumps
1 minute shoulder pass-throughs using PVC/band
Standard CF Warm-up 15 reps each
Work up to 65% and start the clock. Increase weight each set if possible.
Sets should be heavy. Increase weight only if all 7 reps are good.