Cage Run
– high knees
– butt kicks
– high knee skip
– side shuffles
– karaoke
– frog hops
– bear crawls
10 Minute Ladder:
– 1 pull-up/ring row
– 1 burpee
– 2 pull-ups/ring rows
– 2 burpees
– 3 pull-ups/ring rows
– 3 burpees
*Continue adding one rep each movement until time expires.
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.
For time:
200 Abmat sit-ups, then:
10 Rounds of:
– 1 Rope climb/9 Ring rows
– 10 Ring push-ups
– 5 Deadlifts, heavy-ish
Then,
Run 800m together
*One partner working at a time, except the run. Alternate movements – partner a does the rope climb, b does the push-ups, then a does the deadlifts. Now b does the rope climb, etc.
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.
– 3 Second snatch DL to knee
– 2 Second pause
– Snatch pull
– Squat snatch
For time:
– 30 Power snatches
– 30 OH squats
– 30 Power cleans
– 30 Front squats
*Do 10 Bar over burpees after each movement. Rx 95#/65#.
In 10 Minutes:
– Roll out
– OH band stretch
– Couch stretch
– Half pigeon stretch
– Reverse bridge stretch
Then,
– 10 Pull-ups
– 10 Dips
– 10 Hollow rocks
– 10 Supermans
– 10 OH squats
4 Rounds, each for time of:
– 500m Row
– 40 Wall runs
– 30 Sit-ups
* Rest 4 minutes between rounds. Goal is negative splits – each round gets progressively faster.
Bear crawl
Backwards crab walk
Inch worm push-ups
Frog hops
*Handstand kick ups after each movement.
Use bar or DBs. Work on form.
EMOM 18 Minutes:
Odd: 10 Quick feet + 5 Thrusters
Even: 10 Kipping knee raises
*Scale so you get 30 sec of rest/round
1 Minute each:
– Calf stretch
– KB Goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
AMRAP 6 Minutes:
– 30 Double unders
– 20 Sec Handstand Hold
– 10 Wall squats
– 10 Lunge jumps
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
3 Rounds for time of:
– 50 Double unders
– 20 Pull-ups
– 60 second double KB front rack hold, 55#/35#
Jump rope 1 minute
10 Mountain climber hip stretches
10 Supermans
30 Sit-ups
10 Supermans
10 Mountain climber hip stretches
Jump rope 1 minute
Each leg. Do all 5 reps with one leg, then switch.
3 Rounds for time of
Row 200m
15 KB swings
10 Burpee box jump overs
*One group goes while 2nd group rests, then switch. Go all out each round.
1 Minute each:
– Calf stretch
– KB Goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
AMRAP 6 Minutes:
– 5-10 pull-ups
– 10 Hollow rocks
– 10 Thrusters, 45#/35#
4 Hang power cleans + 2 Push Jerks
21-15-9 Reps for time of (8min cap):
Shoulder to OH, 115#/75#
Box jumps, 24″/20″
*Rx+ 145#/100# & 30″/24″
1 Minute each:
– Calf stretch
– KB Goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
AMRAP 6 Minutes:
10 KB swings, 55#/35#
10 Walking lunges
10 Wall balls
10 Walking lunges
Sled push or Yoke carry
3 Rounds for time of:
500m Row
21 Burpees
400m Run
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
AMRAP 12 Minutes:
5 Pull-ups
7 Push-ups
9 Sit-ups