Agility ladder
Barbell WU
Practice pistols, muscle ups, and hang power cleans
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
1 Round of (10 min to complete):
-1 min row/bike/ski
-10 Plate ground to OH
-10 Push-ups
-5 Plate squat into hamstring stretches
-5 Burpee pull-ups
Hands just at shoulder width. Barbell still touches chest during each rep.
For Time:
21 Deadlifts (225/155#)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run
AMRAP 12 min:
-10/8 Cal row/bike/ski
-10 Shoulder kips
-Lat roll out
-8 Ring rows
-6 MC hip stretches
-4 Up/down dog transitions
-2 Reverse burpees into HSPUs/negatives
AMRAP 20:
5 Burpees
1 Rope Climb, 18/15′
30 Double Unders
AMRAP 15 minutes:
-10/8 cal row/bike/ski
-Half pigeon
-OH band stretch
-Hip circle band plate WU
-Front rack stretch
-Muscle cleans
-Thrusters
From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)
From 5:00-10:00
EMOM 5:
5 Thrusters (85/60#)
From 10:00-15:00
EMOM 5:
5 Thrusters (95/65#)
– Continue adding 10 / 5# every 5:00 for as long as you are able. Rx+ start at 75/55# and add 20/10# every 5:00 for as long as you are able.
AMRAP 12 minutes:
-10/8 Cal row/bike/ski
-10 Rotator cuff WU reps
-10 PVC pass throughs
-5 Dip shrug high elbows
-5 Muscle snatches
-5 Snatch balances
3 Rounds For Time:
500/400m Row
21 Push-ups
12 Strict Toes-to-Rings
*Rx+ ring dips and strict TTB
Stretch/roll out
Active WU
Dodgeball
AMRAP 8 min:
-10/8 cal row
-10 toes to bar
Rest 3 min
AMRAP 8 min:
-10/8 cal row
-10 DB squats (2 DBs)
Rest 3 min
AMRAP 8 min:
-10/8 cal row
-10 pull-ups
Alternate rounds w/ partner. Record DB weight in notes. Rx+ 65/45# & C2B pull-ups
AMRAP 12 min:
-Row/bike/ski 10/8 cal
-10 toe touch and jumps
-10 ATYs w/ light weight
-8 ring rows
-8 push ups
-6 MC hip stretches
-6 roll to stands
AMRAP 20:
50 Double Unders
100-ft. Walking Lunge
100-ft. Bear Crawl
*Hips stay higher than shoulders on bear crawls, legs only with slight knee bend.
In 10 minutes:
-Hip circle band WU
-Rotator cuff WU
-10 Med ball cleans
-10 Lunge jumps
-5 Burpee pull-ups
AMRAP 10:
10 Box Jumps (24/20″)
15 Push Jerks (95/65#)
:20 Calorie Bike
*Record total calories in notes.
AMRAP 12 min:
-10/8 cal bike/row/ski
-10 Hollow rocks
-5 up dog to down dog transitions
-5 plate squat to hamstring stretches
-5 plate ground to OHs
-5 burpee box jumps
Do a couple of WU sets, then start on the working sets. Alternate w/ B.
Do a couple of WU sets, then start on the working sets. Alternate w/ A.
AMRAP 10:
:30 Seated L-Sit
10 Odd-Object Cleans
*Use heavy DB, KB, plate, etc. Record object/weight in notes. Rx+ L-sits (butt does not touch the ground).
Stretch/roll out
Active WU
Dodgeball
AMRAP 20 min:
-20 Front squats, 155/105#
-30 HS push-ups
-40 Pull-ups
-50 Hip extensions
*Sub 30 push presses for the HSPUs and use bands for pull-ups as needed. One partner working at a time.