In 15 Minutes:
Roll out 5 minutes
Row 500m
15 Shoulder Kips
10 Mountain climber hip stretches
AMRAP remaining time:
– 5 Pull-ups
– 5 Dips
– 5 V-ups
– 5 Supermans
– 5 OH squats
30 muscle-ups for time
In 15 Minutes:
Roll out 5 minutes
Row 500m
15 Shoulder Kips
10 Mountain climber hip stretches
AMRAP remaining time:
– 5 Pull-ups
– 5 Dips
– 5 V-ups
– 5 Supermans
– 5 OH squats
Touch and go if possible. Drop when necessary. Go heavy, but maintain great form throughout.
For Time:
150 Wall-Ball Shots, 20# / 14#
Stretch 5 Minutes (couch stretch, lat stretch, OH band stretch, etc.)
Row 500m
15 Shoulder kips
10 Mountain climber hip stretches
AMRAP remaining time:
5 Hang muscle cleans
2 Shoulder presses
2 Front squats
5 Thrusters
20 Double unders
For time (15min cap):
50-40-30-20-10 reps of:
Double unders
Abmat sit-ups
*Perform 6 clean & jerks @ 135#/95# after each round. Rx+ 185#/125#
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:
50 Cal Row
40 DB Snatches
400m Run (both partners)
2 Sled pushes
Row 500m
10 Shoulder kips
10 Mountain climber hip stretches
10 Shoulder presses
10 Good mornings
10 OH squats
5-10# heavier than Monday if possible. All sets unbroken and at same weight. If you fail, reduce weight and finish remaining sets.
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
5-10# heavier than Monday if possible. If Monday’s set was ugly, clean it up without increasing weight.
2.5-5# heavier than Monday if possible. If you fail, reduce weight and finish remaining sets.
In 10 Minutes:
Row 500m
15 Shoulder kips
10 Mountain climber hip stretches
AMRAP Remaining time:
3 Dip shrugs
3 Dip shrug high elbows
3 Muscle cleans
3 Front squats
AMRAP 15 Minutes:
10 Quick feet (5 each foot)
10 Push-ups
10 V-ups
*Rest 30 seconds after each round. Rx+ Ring dips & TTB.
AMRAP 7 Minutes
5 Burpees
Bear crawl
5 Hanging knee raises
Broad jumps
5 Jump to Extensions
AMRAP 20 Minutes:
12 KB swings
10 Quick feet
8 Thrusters
6 Burpees
*Group 1 completes a round while group 2 rests, then switch.
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.
5 Rounds for time of:
5 Box jumps, 24″/20″
10 Pull-ups
15 KB swings, 55#/35#
*Rx+ 30″/24″, C2B pull-ups, and 75#/55#
Max Effort – calories in 30 seconds
2 Attempts to get max calories. Rest as needed between efforts. Score is your best effort of the two. Post 2nd best in notes.
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
Perform 10-15 sit-ups after each set.
AMRAP 10 Minutes:
10 Box jumps
10 Ring rows
In 10 minutes:
Row 500m
15 Shoulder kips
10 Mountain climber hip stretches
10 PVC pass throughs
AMRAP remaining time:
3 dip shrugs
3 dip shrug high elbows
3 Muscle snatches
3 Snatch balances
6 Rounds for total reps:
1 min Row (cal)
1 min Burpees
1 min Double unders
1 min Rest
Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders.