Group stretch
Agility ladder
Dodgeball
Start from the ground until heavy, then move to rack.
5 Rounds for time of:
6 Split jerks (alt legs each rep)
12 Deadlifts
30 Double unders
*Use same bar for split jerks & deadlifts. Record time to complete and post weight used in notes.
Goal for today is to use 60% of your heavy split jerk.
Row 500m
Sampson stretch
10 Pull-ups
10 Dips
10 GHD sit-ups
10 Back extensions
10 OH squats
50 double unders
2 Rounds for time of:
500m Row
400m Run
50 Box jumps, 24″/20″
40 Push-ups
5 Rope climbs, 18’/15′
4 Muscle-ups
Sled push or Yoke carry
3 x 50m
5 rounds for time of:
-10/8 Cal Echo bike
-6 C2B pull-ups
*Rest 2 minutes between rounds. Rx+ 12 C2B pull-ups
Group stretch
3 rounds of:
-10 quick feet
-5 plate ground to OH
-8 OH walking lunges
-3 burpee pull-ups
Roll out
Hip circle band WU
PVC pass throughs
3 rounds of:
-5 dip shrug high elbows
-5 muscle snatches
-5 snatch balances
AMRAP 10 Minutes
-3 overhead squats, 115/75#
-30 double-unders
-6 overhead squats
-30 double-unders
-9 overhead squats
-30 double-unders, etc.
*Continue adding 3 OH squats each round until time expires.
Group stretch
3 rounds of:
-5 dip shrug high elbows
-5 muscle cleans
-5 front sqauts
-5 roll to stands
-5 toes to bar
31 Pumpkin sit-up throws (against wall)
13 Pumpkin twists (sit-up position)
31 Pumpkin wall balls
13 Pumpkin twists
31 Box jumps holding pumpkin
13 Pumpkin twists
31 Pumpkin wall balls
13 Pumpkin twists
31 Pumpkin sit-up throws
*Rx for a 20#/14# pumpkin and 24″/20″ box. No Rx+ today, just have fun and go all out.
Group stretch
Active WU
Dodgeball
3 Rounds for time w/ a partner:
-400m Run
-50 Abmat sit-ups
-50 Wall balls, 20/14#
-50 Push-ups
*Run together, then one partner working at a time. Rx+ GHD, 25-30/20#, and Ring PUs.
Roll out
Agility ladder
Dodgeball
Practice MUs and HSPUs
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Group stretch
PVC pass throughs
OH band stretch
3 Rounds:
3 KB windmills/arm
10 single-arm OH walking lunges
5 burpee pull-ups
Practice, work up to heavy single each arm, 20 min
For time:
-50 Cal row
-10 Turkish get ups, 55/35
-50 Box jumps, 24/20
-10 Turkish get ups, 55/35
-50 Cal row
Roll out
Hip circle band WU
3 Rounds:
10 walking lunges
10 lunge jumps
3 strict TTB
HS hold
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Bike 50/40 Cal for time
Group stretch
3 Rounds:
10 shoulder kips
3 burpee pull-ups
10 hollow rocks
3 reverse burpees
3 Sets for total time:
3 Rounds:
-15 dual DB shoulder to overhead, 45/30#
-9 TTB
-3 Rope climbs, 18/15′
*Rest 3:00 between sets. 35 min cap.