Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.
AMRAP 25 minutes:
-Row 300m
-20 Box jumps
-10 Wall balls
-5 Wall walks
*Rest 2 minutes after each round. Go as hard as you can and earn your rest!
Roll out 10 minutes
Row 500m
20 Walking lunges
15 Shoulder kips
10 Burpee pull-ups
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
For time:
-150′ Handstand walk
-30 L-pull-ups
-75′ Handstand walk
-15 L-pull-ups
*Sub 12/6 Wall walks and L-sit lowers.
Row 500m
Half pigeon
Couch stretch
OH band stretch
Wall angels
–
AMRAP 5 Min:
5 toes to bar
6 KB swings
7 push-ups
8 lunge jumps
HS Hold
3 Rounds for time of:
50 Double unders
20 Toes to bar
Row 500m
Rotator cuff WU
Hip circle band WU
Barbell front rack stretch
–
Dip shrugs
Dip shrug high elbows
Muscle cleans
Front squats
Shoulder presses
Power cleans
Thrusters
5 Sets of the following:
Without setting down bar, complete 7 rounds of the following:
– Power Clean
– Thruster
– Front Squat
– Push Press
*Rest as needed between sets. Record weight of heaviest successful set.
Choose A or B and complete.
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Same insstructions as above, except bar on back for second push press
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
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
AMRAP 10 Minutes:
5-4-3-2-1 Reps of:
-Pull-ups
-DB push presses (each arm)
10 Burpees
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 20 Min:
-100 GHD sit ups
-100 Ring push-ups
-100 Ball slams
-100 Lunge jumps
*Perform 100 DUs after each movement. 1 partner working at a time.
Roll out 5 minutes
Row 500m
Sampson stretch
20 Wall balls
15 Toes through rings
10 KB swings
10 Pull-ups
10 Dips
3 Rounds for time of:
500m Row
21 Burpees
400m Run
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
5 Rounds for time:
– 10 KB swings
– 10 Push-ups
– 10 Ring rows/7 pull-ups
*Rest 1 min after each round. Push the pace and earn your rest.
Run 10 Minutes. EMOM do 10 lunge steps even minutes and 5 frog hops odd minutes.
Snatch warm up and skill w/ PVC
Complete all 3 segments without setting bar down.
5 Rounds for time of:
5 Power snatches, 115#/75#
10 Bar over burpees
*Rx+ 155#/105# and bar facing burpees. 12 min cap, so scale accordingly.
Row 500m
Rotator cuff warm-up
–
30 Walking lunges
20 Shoulder kips
10 Burpees
–
2 Rounds of:
-5 Ring row to deep ring dips
-7 Squat jumps
-10 KB swings
For time:
-35 Muscle ups
-35 Deadifts, 350#/230#
35 Box jumps, 35″/28″
*Any order, partition as needed. Sub 2x Pull-ups/Dips for each MU. Scale weight/height as needed.