AMRAP 18minutes
70 Double-unders
5 Shoulder to OH 95/65lbs
5 Burpees
Add 5 reps every round on the Shoulder to OH & Burpees
TC: 18 minutes
KG: 43/30
Score: Reps
Scaling Options
Beginner
50 single unders
3 Push press @ Empty bar
3 Down & Ups
Add 3 reps every round
Intermediate
30-50 DU
5 shoulder to OH @ 75/55lbs
5 Burpees
Perform
4 rounds @RPE 7
70 DU
20 burpees
20 step ups @24/20″
Teams of 2
You go I go, full rounds
30 rounds for time
25 DU
5 Shoulder to OH 95/65lbs
5 Burpees
TC: 30 minutes
Relay race
On the call of 3 2 1 go, athletes, one at a time will run out, grab a piece of equipment and bring it back to the starting line.
The team who brings back the equipment fastest wins.
Setup various equipment at the opposite end of your gym.
Split class in 2 or 3 teams (or more if necessary). This piece can be done as a general warm up game. You can do these in multiple rounds starting with much lighter equipment at the start and ending on heavier equipment like plates, D-balls or KBs.
A. General
EMOM 10
odd- Jump rope 30 seconds
even- 7 Ball toss* + 5 broad jumps + 3 banded burpees**
*Wall ball like a push press, no squat
**Beginners no band
https://www.youtube.com/watch?v=Uvrth_Ezzo0
B. Mobility
Banded front delt PNF stretch
5 x 5 sec Contract/5 sec Stretch
https://youtu.be/FD1WHHKYEEI
C. Specific
2 sets @ increasing intensity
30 double unders
5 STO @ working weight
5 burpees