WARM UP
5′ Practice Double Unders; then 2 rounds of:
10 Inch worms
20 Squats
30 Jumping jacks
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
Shoulders – Kipping – Butterfly
CONDITIONING
“NICOLE”
AMRAP in 20 minutes
400 Meter Run
Max Pull-Ups
WARM UP
4 rounds not for time
5 Pull Ups
20 PVC Pass Throughs
250 mt Row
10 Wall Ball Clean
MOBILITY & SKILLS
Low Back – Hips – Deadlift
CONDITIONING
A) For Max Load
Deadlift ladder, starting barbell weight is # BW
Do your first rep and then with a running clock for 15 minutes add 10 kg at top of each minute.
Continue until failure
Rest 5′
B) Deadlift 5 #65%, 5 #75%, 5 #85%;
Bent Row 8 – 8 -8 #50%
DAY OFF!!!
Perdere è un modo di apprendere. E vincere, un modo di dimenticare quel che si è appreso.
“Carlos Drummond De Andrade”
WARM UP
Tabata Double Unders; Then, 3 rounds of:
5x/leg Box step-ups #50/40
10 Wall Ball Clean #9/6
10 Hand-Release Push-Ups
10 Sit-ups
MOBILITY & SKILLS
Ankle – Shoulders – Hips – Burgener Warm Up
CONDITIONING
OPEN 17.1
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
Time cap: 20 minutes
VARIATION
Rx’d: (Ages 16-54)
Men use 22 kg. dumbbell and 60 cm box
Women use 15 kg. dumbbell and 50 cm box
Teenagers 14-15:
Boys use 15 kg. dumbbell and 60 cm box
Girls use 10 kg. dumbbell and 50 cm box
Masters 55+:
Men use 15 kg dumbbell and 60 cm. box, step-ups OK
Women use 10 kg. dumbbell and 50 cm. box, step-ups OK
Scaled: (Ages 16-54)
Men use 15 kg. dumbbell and 50 cm. box, step-ups OK
Women use 10 kg. dumbbell and 50 cm. box, step-ups OK
Scaled Teenagers 14-15:
Boys use 10 kg. dumbbell and 60 cm. box, step-ups OK
Girls use 5 kg. dumbbell and 50 cm. box, step-ups OK
Scaled Masters 55+:
Men use 10 kg. dumbbell and 50 cm. box, step-ups OK
Women use 5 kg. dumbbell and 50 cm. box, step-ups OK
WARM UP
5 Minutes Double-Under Practice
5 Sun Salutation
5 Warrior Stretch ( Sun Salutation 2 )
MOBILITY & SKILLS
Shoulders – Hips – SDLHP
CONDITIONING
5 Rounds for Time
3-6-9-12-15
Bench Press # BW
15-12-9-6-3
Sumo Deadlift High Pull #50% BW
Every Rounds 400 mt Run
Time Cap 25′
WARM UP
10 Hanging leg raise
10 Good mornings
10 Knees to elbows
10 Good mornings
10 Toes to bar
10 Good mornings
10 GHD sit-ups
MOBILITY & SKILLS
Shoulders – Squat Therapy – Air Squat – Push Ups
CONDITIONING
Each Minute on the Minute (EMOM) in 30 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Score is total number of 1-minute rounds completed, plus number of reps completed in first incomplete round. If you finish all 30 rounds under a minute your score is 30 (next time add +1 rep to each exercise (6 pull-ups, 11 push-ups, 16 squats) each minute, and see how many rounds you can get in 30 minutes).
WARM UP
5′ Practice Double Unders; then 2 Rounds Of:
10 Plate GTO
10 Knees to Elbows
10 Down Ups
10 Back Extensions
10 Turkish Sit Ups
MOBILITY & SKILLS
Shoulders – Kipping – Muscle Ups
STRENGTH
3 Supersets Of:
8 DB One-Arm Bent Over Row (each side)
8 DB Box Step Ups (each side)
CONDITIONING
For Time
90 – 80 – 70 Double-Unders
9 – 8 – 7 Muscle-Ups/Chest To Bar
9 – 8 – 7 One Arm DB Clusters #20/12,5 ( Alternate Arms )
WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Burgener warm up
CONDITIONING
A) EMOM 15 Min
1st min 12 Toes to Bar
2nd min 10 KB Swing # 24/16,
3rd min 8 Front Squat #60/40,
Rest 3 minutes
B) 4 Rounds For Time & Reps
15 Bar Facing Burpees
9 Squat Snatch #40/30
Cash out 50 Sit Ups
(Time Cap 15′)
WARM UP
20m Bear Crawl
20 Push-ups
10M Crab Walk
20 Jump Squats
10m Burpee broad jumps
30 Mountain Climbers
5′ Rope Jump
MOBILITY & SKILLS
Mobility around trouble areas – Pose Running – Row
CONDITIONING
-Run: 800m repeats, Rest 1:1, then complete 600m repeats, Rest 1:1; then:
-Row: 800m repeats, Rest 1:1, then complete 600m repeats, Rest 1:1,
Complete all sets of the 800m repeats and then start the 600m repeats
*1:1 IE 800m = 3:30, Rest 3:30
*Perform sets based off pace, mechanics and goals
Recommended range 2 – 4 per interval set
DAY OFF!!!
“L’unico trattamento di bellezza che può durare per tutta la vita consiste in attività fisica e buona salute.”
