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
5 Rounds for time of:
5 Tire flips
2 Wall climbs
400m Run w/ med ball, 20#/14#
Rest 3 minutes between rounds.
*Rx+ 5 Clean & jerks, 185#/125#, 5 Muscle ups, 200m Run. Rest 3 minutes between rounds.
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
4 Rounds for time of:
Row 25 calories
12 Burpee pull-ups
*Rx+ Attempt to complete each round in under 2 minutes. Rx+ will also rest 2 minutes between rounds.
See above
Perform 10 burpees every minute for 5 minutes (pace them every 6 seconds). Immediately after, row 2k for time.
Rest 10 minutes.
Then repeat above, except run 1 mile in place of the row.
Neck, Shoulders, Hips, Knees, Ankles
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
Shoulder Press
Push Press
Push Jerk
Max Effort 1-Mile Run
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
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
5 each leg/set.
10 Rounds for time of:
10 KB swings, 55#/35#
7 Ring push-ups
*Rx+ 75#/55# and Ring dips in place of the Ring push-ups
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
Complete each movement consecutively without setting bar down.
AMRAP 10 min:
1 Wall ball
1 Med ball twist
2 Wall balls
2 Med ball twists
3 Wall balls
3 Med ball twists
…continue in this pattern until time runs out. Rx is 20#/14#. Rx+ is 30#/20# and Toes to bar in place of the med ball twists.
On floor: Side roll, hip raises, cat/camel, etc..
Practice DU’s for 2 minutes
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
EMOTM 10 Minutes
Even – 5 Dumbbell Squat Clean
Odd – 10 Ring Dip
Add weight every minute. Scale Ring Dip to Push Up. Scale Dip/Push Up count if needed to complete in 30 seconds or less.
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
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.
See above
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
With a partner:
400m Run
2 Sled Pushes
2 Farmer’s Carries
40 Medball Twists
20 Medball Volleyball
20 Medball Sit Ups
800m Run
20 Medball Sit Ups
20 Medball Volleyball
40 Medball Twists
2 Farmer’s Carries
2 Sled Pushes
400m Run
Both partners run. All other movements are total for both partners. One partner works, the other rests.
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.
2.5Min AMRAP:
5 Box jumps
10 DB snatches, alternating arms each rep
10 Mtn Climber push-ups (3 steps + 1 push-up = 1 rep)
10 Quick feet (5 reps each foot)
*1 partner working for entire 2.5 minutes while other partner rests. Partner B picks up where A left off. Each partner will complete 4 – 2.5 minute rounds. Rx+ Sub 10 ring dips for MCPUs and 30 DUs for Quick feet. Go at least 30″/24″ and 75#/50#