-200m Run
-Samson stretch
-10 ATYs
-3 Wall walks
-10 Box jumps
-10 HSPUs/pike push-ups
-200m Run
Pick weight for all sets and stick with it. Complete in 20 minutes.
6 Rounds For Time (25min cap):
400m Run
12 Box Jump Overs (30/24″)
– Athletes may touch the top
of the box with their hands. Rx+ hurdle jumps, no touching.
AMRAP 10 minutes:
-Row/bike/ski 20/15 cal
-10 Hip extensions
-10 PVC pass throughs
-10 KB swings
-10 Ring rows
These are all working sets, so warm-ups not included. Goal is go heavier back half, but at least match first half.
1) 10 reps = 60%+
2) 5 reps = 70%+
3) 3 reps = 80%+
4) 1 rep = 90%+
Max Effort – calories in 30 seconds
Stretch/roll out
Active WU
Dodgeball
In 25 min:
-1000m Partner run
-100 Slam ball side throws, 30/20#
AMRAP remaining time:
-50/40 cal Row
-40/30 Ring push ups
-30/20 cal Bike
-20/10 Bar MUs
*One partner working at a time, except the run. Sub 2x jumping bar MUs.
AMRAP 10 minutes:
-20 Double unders
-10 Hip extensions
-5 ATYs
-2 Wall walks
-5 Box jumps
-5 Ring rows/pull-ups
From a seated position, jump up onto box.
3 Rounds For Time:
25 DB Push Jerks (45/30#)
50 Double Unders
25 Weighted Step-ups (24/20″)
50 Double Unders
AMRAP 12 min:
Bike/row 1 min
Up/down dog
Half pigeon
10 PVC passthroughs
10 Muscle snatches
10 snatch balances
WU sets of 7-5-3 then start on singles before EMOM
3 Rounds For Time:
15/11 Calorie Bike
12 Power Snatches (95/65#)
9 Burpees
*No Rx+, just go AFAP.
AMRAP 10 minutes:
-200m Run
-10 PVC passthroughs
-10 OH squats
-10 Hollow rocks
-2 Broad jumps
Sled push or Yoke carry
3 Rounds for time (25min cap):
-800m Run
-40 Sit-ups
-20 Wall balls, 20#/14#
*Rx+ GHD sit-ups, 30#/20#
AMRAP 10 minutes:
-20 Double unders
-5 Rotator cuff WUs
-6 MC hip stretches
-5 Burpee box jumps
-10 KB swings
100 Burpee pull-ups for time.
AMRAP 10 minutes:
-20 double unders
-10 hip circle band plate step up & overs
-5 hip circle band squats
-10 plate ground to OHs
-10 ring rows/pull-ups
These are all working sets, so warm-ups not included. Goal is go heavier back half, but at least match first half.
1) 10 reps = 60%+
2) 5 reps = 70%+
3) 3 reps = 80%+
4) 1 rep = 90%+
5 rounds for time of:
-5 DB shoulder presses, 35/20
-5 DB push presses, 35/20
Rx+ 45/30
Active WU
Dodgeball
AMRAP 20 min:
-200m partner barbell carry, 95/65
-80 deadlifts, 95/65
-40 push presses, 95/65
-4 wall climbs
*One partner at a time, except the barbell carry. Scale weight up/down as needed. Sub 4 jump to extensions for each wall climb.
Agility Ladder
Barbell WU
AMRAP 10:
5 Power cleans, 155/105
10 Toes to bar
*Rx+ 205/145. Goal is 5+ rounds, so scale accordingly.