2 Rounds of:
Row 300m
10 SDHP
10 Thrusters
10 V-ups
AMRAP 7 Min:
30 V-ups
21 Ground to Overhead, 75#/55#
*Rx+ Toes to Bar and 95#/65#
On floor: Side roll, hip raises, cat/camel, etc..
3 Rounds 20 sec work/10 sec rest
Box Jump
Straight Legged Deadlift
Air Squat
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Sled push or Yoke carry
AMRAP 20:
7 Burpee box jumps, 24″/20″
7 Reverse burpees
7 Burpee pull-ups
7 Burpees
Rx+
7 Burpee box jump overs, 24″/20″
7 Reverse burpees into HSPU
7 Burpee bar muscle ups
7 Burpees w/ 6″ target
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
heavier than last time
heavier than last time
heavier than last time if possible
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.
3 Mini WODs, relay style (dress warm!):
WOD 1:
Suicide sprint
20 KB swings
200m sprint
WOD 2:
20 Cal row
30 Wall balls
20 Burpees
WOD 3:
20 Toes to bar
30 OH Walking lunges
40 Quick feet
For each WOD, partner A completes all of the first movement while partner B rests, then partner B completes all of the first movement while partner A rests. Partner A then moves on to the second movement, etc. Continue in this manner until the WOD is complete. There will be rest time in-between each mini WOD, so go all out! WOD 2 is the only one completed indoors 🙂
AMRAP 5 Minutes:
Snatches, 185#/125#
AMRAP 5 Minutes:
Clean & Jerks, 225#/155#
High knees, butt kicks, etc. Dynamic.
10 each with a partner
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
20min AMRAP:
10 Push presses
10 Reverse lunge steps (bar in front rack)
5 Floor wipers
One partner completes the entire round while the other partner rests. Alternate work/rest each round.
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.
5 Rounds for time of (20 min cap):
2 Rounds Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
1 Round DT (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks)
*Rx 115#/75#, Rx+ 155#/105#
Start at 85% of 1RM and increase each set if possible.
Heavier than last time.
Work up to heavy-ish set of 5 and increase each set if possible.
2 Rounds of:
10 Sumo Deadlift High Pulls
10 Mountain Climber Push-ups
10 Toes to Bar
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:
5 Wall walks
50 Double unders
25 Box jumps, 24″/20″
5 Wall walks
25 Toes to Bar
50 Double unders
5 Wall walks
*Rx+ Sub MUs for wall walks and DUs must be unbroken.