Various agility drills using ladder or hoops.
3 Rounds for time of:
-400m Run
-10 Power cleans, 135#/95#
-5 Ring Muscle ups
*Sub bar MUs or 15 pull-ups for the ring MUs. Bar MUs are not Rx.
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
Hands just at shoulder width. Barbell still touches chest during each rep.
21-15-9 Reps for time of:
-DB Shoulder to OH left arm, 45#/30#
-V-ups
-DB Shoulder to OH right arm, 45#/30#
-V-ups
*Rx+ 65#/45# & TTB.
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
AMRAP 35 Minutes:
-50/40 Cal row
-50 Double unders
-35 Abmat sit-ups
-15 burpees
Rx+ bike and GHD.
Row/bike 2 minutes
Rotator cuff WU
MC hip stretch
PVC pass throughs
OH squats
Burgener WU
Finish with elbows high and outside
9-6-3 Reps for time of:
Snatches, 155#/105#
Burpee box jump overs, 24″/20″
*Rx+ 185#/125# & 30″/24″.
Stretch/roll out
Active WU
Dodgeball
In 20 Minutes:
Buy-in:
-50 V-ups
-40/30 Cal row
AMRAP remaining time:
-400m run
-20 KB swings, 55#/35#
-10 Pull-ups
*Rx+ GHD sit-ups, Echo bike, 75#/55#, and C2B pull-ups.
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
AMRAP 20 Minutes:
-20 Weighted step-ups, 50/35
-20 Toes to bar
-20 DB snatches, alt. arms each rep, 50/35
-20 Ring dips
-200m Farmer’s carry, single arm, 50/35
Row/bike 2 minutes
Couch stretch
Hip circle band WU
AMRAP 5 minutes:
-5 Roll to stands
-4 Med ball cleans w/ double bounce at bottom
-3 Burpee pull-ups
20 min to complete, no extra time or sets.
Complete as many burpee pull-ups as you can in 5 minutes. Pull-up bar should be 6″ over outreached fingertips.
Row/bike 2 minutes
Sampson stretch
Half pigeon
KB triceps stretch
Good mornings
Front rack stretch
Hang muscle cleans
Good form, keep close to body
AMRAP 10 minutes:
-200m Run
-5 Power cleans, 155#/105#
*Rx+ 185#/125#.
Stretch/roll out 10 min
Active WU
Dodgeball
AMRAP 20 minutes:
100 abmat situp buy in then:
10 pullups
10 reverse lunge steps
10 kettlebell swings 35#/55#
10 roll to stands
10 hand-release pushups
In 15 min:
Row/bike 2 minutes
Sampson stretch
Hip circle band WU
Rotator cuff WU
PVC pass throughs
OH squats
-10 med ball cleans
-10 burppe pull-up
-14 lunge jumps
20 min to complete
For time:
120 Wall balls, 20#/14#
120 Cal row
*15 min cap. No partitioning. Scale reps as needed based on experience, use appropriate med ball weight so that depth and target are hit each rep.