Footwork Ladder x 10
10 squats straddling stantions
10 squats arms overhead
Squat hold side to side rocks
Squat OH reaches x5 each
2 rounds
15 KB swings
10 goblet squats
KB ankle mobility
14 min AMRAP
36 DOUBLE UNDERS
24 Alternating Pistols
12 C2B
2 Minute AMRAP
8 Weighted Step Ups
8 KB Swings
AMRAP Bike Calories in remainder
Rest 1 minute after each round
8 Minute AMRPA
10 Situps
5 Pushup
20 Situps
10 Pushups
30 Situps
15 Pushups
40
20…..
1000M Row (Partner Up)
Squat Internal/External
Rotation x3e
Floor Press x15
Superman x15
Push-Up + Downward Dog x8
Partner 15 min AMRAP:
– 10 Partner Tire Flips
– 10 Synchro Burpee broad jumps
– 10 Partner Sit-Ups (Same time, touch at top)
Back Ext 5×20
+ DB Curl + Press
5×20
400m Run
15 Banded Side Extension
15 Banded Jab
15 Banded Right Cross
x2
1-2 Punch
Mitt Work
Add Elbow
3 Rounds
45 seconds 1-2 Punch
45 seconds Pullups
45 seconds Broad Jumps
45 seconds Elbow
1 minute rest after Each round
15 Minute AMRAP
10 Step-ups
20 Calorie Row
30 Ball Slams
40 Lateral hops over ball
50m Farmer Carry (Heavy)
0:00 – 6:00 – work
6:00- 7:00 rest
7:00 – 12:00 – work
12:00- 13:00 rest
13:00- 15:00 work
Count reps- pick up where you left off.
3 Way Lat PVC Stretches
x:20 each position
Kneeling Wrist Switch x10e
Foam Roll Hip
Scorpion x8e
Foam Roll Lat
Open Book Stretch x8e
Squatting Hip Rocks x8e
Crossover Elbow to Knee Sit-up x8e
Time for 5×10 Power Cleans
3 Rounds for Time:
– 200M MB Run (30/20)
– 20 Wall Balls (20/14)
– 20 MB Slams (30/20)
Laying quad stretch, pigeon hold. 45 seconds in each position.
Row: 500m
40 Air Squats
30 Sit Ups
20 Pushups
10 Pullups
5 Rounds
8 DB Hang Cleans
8 DB Thrusters
Run 50m
Rest 1 minute after each round
Wide Inchworm x5
Band Passthroughs x12
Wide Grip Bar Hang :30
Band OH Squats x12
Foam Roll Lats x10 each
Foam Roll Pec Minor x10
each
Band OH Squat Hold @ bottom :30
21-15-9
Thrusters, 95# / 65#
Pull-ups
Jog 400m
Optional:
Bar Inverted Row
5×10
+ Kneeling
Opposites 4x8e
12 Min EMOM
Odd: 5 Renegade Rows, AMRAP DB Snatch remainder of Minute
Even: 10 Ring Rows, AMRAP Jump Rope in remainder
Count only jump rope and db snatch.
8 Min AMRAP
D-Ball Walk 50m
15 Situps
Foam Roll & Hot Spot with Lacrosse Ball 10-15 minutes
30″ box for advanced, 24″ for others 8 second eccentric x5 per leg
20 second pistol hold (can be assisted)
High step ups x 8 each
Endurance:
10 set cap, no more than 100 reps. 15-20 seconds rest between each ONLY.
Note time
100 reps in 10 sets or less would be considered “Rx” If athlete doesn’t have 10×10 unbroken, choose a number that works. Example 10 sets of 4
10 x 200m Row
90 seconds rest after each where athletes may hold plank.
If more than 7 in class, athletes may choose to run, bike or ski instead or alternate with a partner
