High knee pulls
High Knees
Quad Pulls
Toy Soldiers
Carioca
Shuffle
Butt Kicks
Skip for Height
Skip for Distance
Tabata Rope
5 Rounds
1 min Front Rack Hold (use your 1 RM Front Squat for weight)
1 min Max Calorie Row
1 min Rest
Roll/Smash Upper Back
2 min
3 Way Hip Stretch x 3/side
Easy 5 min AMRAP
10 Jumping Pull Up
5 Wall Squats
5 Burpee
For Time:
150 Wall Ball (20/14)
Notes: At the top of each min do 2 rope climb
Goal: Sub 15 min
Roll/Smash Quads w/ barbell collar
:90 sec – 2 min/side
Roll/Smash IT Bands
:90 sec/side
10 push-up
10 Jumping pull-ups
10 One arm kettlebell swing (each arm)
10 Forward/back jumping jacks
10 Ring rows
30 seconds Hollow body hold on bar
10 Back stroke (each arm)
10 Ring out the towel (each side)
10 Banded Pass Thrus
10 Diagonal band pull aparts/side
AMRAP (with a Partner) in 40 minutes
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run
Split work between partners as needed. Run together.
THE WALK AROUND
Roll Calf on Bar 2 min/side
LAX Ball Shoulder 2 min/side
Banded Lat Stretch
1 min/side
3 Rounds
5 Shoulder Activations
10 Band Shoulder Press
10 OHS w/ Band
5 Bootstrapper
5 Low Ring Muscle Up Transitions
For Time
2 Rounds
10 Front Squat (205/145)
10 Burpee Ring Muscle Up
Goal: Sub 8 min
Roll/Smash Calves and IT Bands
:90 sec/side for each
EMOM 8 min
Odd: 5 Banded KB Swing + 5 Goblet Squat
Even: 30 Double Under + 5 Roll Over V Sit
5 Rounds
1 round =
*High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Push Press,
*High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Push Jerk,
*High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Split Jerk
Notes: Hold onto the bar the entire time, if you do drop it can only happen from overhead and get on the bar right when the bar stops bouncing. Rest as needed between each round
Couch Stretch
2 min/side
Roll/Smash IT Bands
:90 sec/side
2 Rounds
10 Band Pull Apart
10 Banded Shoulder Press
10 Pike Compression
10 Cal Row
For Time
100 Handstand Push Ups
Goal: Break no more than 12 times
Each time you break do a :15 sec L-Sit
Easy 1 mile Jog
use this as a cool down, pace should be slow
Roll/Smash Upper Back and Triceps
2 min for each
Easy AMRAP 7 min
5 Windmill/Arm
7 Hang Muscle Snatch
7 BTN Snatch Grip Press
10 Kneeling Shoulder Tap
200m Jog
AMRAP’s
AMRAP 5 min
5 Squat Snatch (135/95)
7 Burpee
Ret 2 min
3 Squat Snatch (155/105)
5 Burpee over Bar
Rest 2 min
1 Squat Snatch (185/135)
3 Burpee Box Jump (30/24)
Goal: 5+ Rounds on the first, 4+ Rounds on the second, and 4+ Rounds on the third
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5# plate)
1×10 of Each: Lateral/45/Front Raise (5# plate)
Row, or Jog 3 min
3 Rounds
5 Single Leg Deadlfit/side
10 Laying Hammie/side
15 Band Good Morning
Banded Leg Curl
3×30
Barbell Good Morning
3 x 15
Banded Hammie Stretch
1 min/side
Jog 400 meters
Then,
2 Rounds
30 yards Side shuffle
30 yards High bounding
30 yards High knees
10 Sotts Press (PVC)
30 seconds Hollow body hold on bar
10 Knees to elbow
10 Thoracic high fives (each arm)
10 Inchworm
Teams of 2. One Partner working at a time.
80 wall balls
800m run (alternating 200)
40 T2B
60 wall balls
800m run
30 T2B
40 wall balls
800m run
20 T2B
20 wall balls
800m run
10 T2B
THE WALK AROUND
Accumulate 50 Band Pull Aparts
Accumulate 50 Face Pulls
Roll our Calves (2 Minutes/Side)
A.
1 Round
50 Singles
10 Band Good Morning
5 Strict Press
50 Singles
10 Swings
5 Single Arm KB Press/Side
50 Singles
10 Lunges w/ KB
5 Inch worm w/ Push Up
B.
Skill Transfer Snatch x 2
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
A.
Roll/Smash Upper Back
:90 sec
B.
Roll/Smash Hammies and Calves
2 min each