Group stretch
2 min double unders
4 Rounds, Each for Time of:
-500m Row
-30 Bar facing burpees
*Every 10 minutes, coplete one round AFAP. Rest the remainder of the 10 minutes.
Group stretch
AMRAP 8 min:
-Row/bike/ski 15/11 cals
-12 lunge jumps
-10 hollow rocks
-2-5 HS push-ups (use abmats as needed)
Pick a couple of skills and get better. Double unders, muscle ups, handstand push-ups/walks, pistols, butterfly pull-ups, etc.
For time:
50 dumbbell walking lunges
30 handstand push-ups
40 front-rack walking lunges
20 deficit handstand push-ups
30 overhead walking lunges
10 strict handstand push-ups
*Rx 35/20# 2″/1″ deficit. Rx+ 50/35#. 20min cap.
Group Stretch
Burgener WU
3 Rounds of:
-Row/bike/ski 15/11 cals
-5 Snatches, increasing weight/rd
For time:
30-cal. row
20 burpee box jump-overs
10 snatches
*For snatch weight, use 75% of 1RM (for the day). Rx+ 185#/135#. 10 min cap.
Stretch/roll out
Active WU
Dodgeball
2 Rounds for time:
-30 Cal row
-20 Power cleans, 135/95#
-30 Cal bike
-40 shoulder to OH
-30 Burpees
-50 Box jumps, 24/20
*One partner working at a time.
Stretch/roll out
Agility ladder
Dodgeball
Pick a couple of skills and get better. Double unders, muscle ups, handstand push-ups/walks, pistols, butterfly pull-ups, etc.
3 Rounds for time of:
-30 Box step ups, alternating legs
-30 GHD sit-ups
-15 Chest to bar pull-ups
*Rx+ Pistols, GHD sit-ups, and 10 Muscle ups
Group stretch
AMRAP 5 min:
-5 Ring rows
-10 DB snatches
-10 DB OH walking lunges
Max Effort 500m Row
With a single OH DB, perform lunge step forward/back right leg, forward/back left leg, reverse/back right leg, and reverse/back left leg
Max Effort 500m Row
Bike/Row/Ski 15/11 cal each
-10 Ring rows
-10 Burpees
-10 Pull-ups
-10 Push-ups
-10 Muscle ups/Assisted MUs (band/jumping)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
50 GHD sit-ups
50 Hip extensions
*Not for time.
Group stretch
Burgener WU
30 Squat Snatches For Time, 135/95#
Reset each rep
Sampson stretch
Half pigeon
Calf stretch
Quad stretch
-50 double unders
-20 Lunge jumps
-5 Wall walks/25 Push-ups
Run 200m, rest 30 sec
Run 400m, rest 60 sec
Run 800m, rest 90 sec
Run 1600m, rest 120 sec
Run 800m, rest 90 sec
Run 400m, rest 60 sec
Run 200m
Group stretch/WU
Dodgeball
Teams of 2, For time (30min cap):
-50 Cal row
-50 HSPUs (sub push presses)
-4 (.25mile) bike sprints
-50 Toes to bar (sub v-ups/sit-ups)
-50 Box jumps
-50 Toes to bar
-4 (.25mile) bike sprints
-50 HSPUs
-50 Cal row
*One partner working at a time.