Static stretches, yoga poses, etc.
Snatch warm up and skill w/ PVC
10 Minute Ladder:
10 Unbroken Double unders
20 Unbroken Double unders
30 Unbroken Double unders
40…
*Continue adding 10 reps each round until time expires. Perform 5 roll to stands for each break (excluding between rounds). Your score is the highest completed round.
Neck, Shoulders, Hips, Knees, Ankles
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
Every Minute on the Minute (EMOTM)
Even: 5 Roll to Stand
Odd: Kettlebell Swing
Static stretches, yoga poses, etc.
EMOTM 30 Minutes:
Even: 1 Clean & jerk
Odd: 7 Burpees
*Increase weight each lift if possible. Record heaviest successful lift as well as the number of burpees completed each round. Scale reps as needed.
Front/Back Kick, Side to Side Kick, Squat, etc. Dynamic
10 each with a partner
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
With a partner:
4 rounds of
500M Row
25 Slamball
One partner rows while the other does the slamballs. When both are done switch stations. Each partner will do all movements.
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 (20min cap):
10 Rounds of:
15 ball slams, 30#/20#
10 ring dips
20 lunge jumps
Then,
10 Rounds of:
10 toes to bar
10 slam ball cleans, 30#/20#
20 quick feet
Static stretches, yoga poses, etc.
For time (20min cap)
Row 50 cal
25 OH squats, 95#/65#
Rest 3 minutes
Row 50 cal
25 Burpees
Rest 3 minutes
Row 50 cal
25 Thrusters, 95#/65#
*Rx+ 135#/95#. Post time to complete or number of reps completed in time cap.
See above
Perform 5 Rounds of the following:
Row 1000m.
Rest 5 minutes between efforts. Row each round @ 85% effort. Goal is to maintain or improve pace each round.
On floor: Side roll, hip raises, cat/camel, etc..
Using bands or PVC
15 minutes AMRAP
1 Agility Ladder
3 Burpee Pull Up
6 Push Up
9 Overhead Walking Lunge
Static stretches, yoga poses, etc.
For time (20min cap):
50 Pull-ups
50 Ring push-ups
50 KB swings, 55#/35#
50 Box jumps, 24″/20″
*Rx+ 30 muscle ups in place of the pull-ups and ring push-ups.
High knees, butt kicks, etc. Dynamic.
Find a 5 rep max deadlift. Only one set at max weight.
5-10-15-20-15-10-5 Double Unders
8 Minute timecap
Each set must be unbroken. Pause between sets. If doing single unders, practice once done for balance of time.