Calf stretch
OH band stretch
Hip circle band WU
Rotator cuff WU
3 rounds of:
-10/8 cal bike
-10 thrusters (increase weight each rd)
-10 toes to bar
Every 4 minutes x 10 rounds:
-4 Back squats
-4 Shoulder presses
*Start around 45-50% 1RM and increase weight each round if possible. Add weight of heaviest lifts together for score.
Group stretch
Active WU
Dodgeball
With a partner, 10 rounds for time:
-15/12 Cal row
-10 HR push-ups
-15 KB swings, 55/35#
-5 HR push-ups
-10 KB swings, 55:35#
*Alternate full rounds with a partner, AFAP. Earn your rest. Rx+ Ring dips and 75/55#.
Roll out
Hip circle band WU
Wall angels
3 Rounds of:
-5 KB snatches/arm
-5 KB windmills/arm
-5 OH walking lunge steps/arm
-5 KB goblet squats
For time:
35 Wall balls
30 Pull-ups
35 Wall balls
20 Pull-ups
35 Wall balls
10 Pull-ups
*Wall ball weight is 20#/14#. Scale reps as needed. Sub jumping pull-ups. Rx+ chest to bar pull-ups.
Group stretch
Agility ladder
Dodgeball
5 Rounds for Time: (36 min cap):
-30 Sit-ups
-30 Burpees:
-30/25 Cal row
*Rx+ GHD sit-ups, line-facing burpees, and bike cals.
Group stretch
3 Rounds of:
-5 Inch worm push-ups
-10 PVC pass throughs
-5 90/90 hip stretch switches
-10 KB swings
-5 Reverse burpees
For Time (20 min cap):
750m Row
35 Pull-ups
500m Row
25 Pull-ups
250m Row
15 Pull-ups
*Scale reps as needed (banded/jumping pull-ups okay today – avoid ring rows) Rx+ Sub 15/12/9 MUs.
Roll out
Wrist stretches
OH band stretch
3 Rounds:
-Bike 10/8 cal
-5 ATYs w/ light weight
-5 Double DB burpee deadlifts into hang squat clean & jerks
-10 Pull-ups
3 Rounds For Time:
25 DB Push Jerks (45/30#)
50 Double Unders
25 Weighted Step-ups (24/20″)
50 Double Unders
Group stretch
Rotator cuff WU
Barbell front rack stretch
3 Rounds of:
-5 Burpee broad jumps
-5 Dip shrug high elbows
-5 Hang muscle cleans
-5 Thrusters
-5 L pull-ups
*Add light weight each round.
10 Minute Ladder:
1 HPC
1 Burpee
2 HPCs
2 Burpees
3 HPCs
3 Burpees
Etc. Continue adding one rep of each movement until time expires. Scaled/Masters 95#/65#, Rx 135#/95#, Rx+ 185/125#
Stretch/roll out
Active WU
Dodgeball
With a partner, for time:
-100 Cal row
-100 DB snatches, 50/35#
-100 GHD sit-ups
-100 Cal bike
-100 DB clean and jerks, 50/35#
*Any order, partition as needed. Starting at 0, do 100 double unders every 6 min.
Group stretch
Active WU
Dodgeball
5 Rounds of:
3 minutes of Rope Climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 run
Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round
In honor of Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006.
To learn more about Manuel click here
Group stretch
Agility ladder
Dodgeball
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball