WARM UP
2 Rounds Not For Time
Run 200m or Row 250m
10 Inch worms
20 Squats
30 Jumping jacks
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
Hamstring – Quad – Low Back – ROW
A) For Time
50-40-30-20-10
Cal Row
5-10-15-20-25
Push Ups
Time Cap 15′
Rest 5′ Then:
B) BENCHMARK WOD*
“ANNIE”
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups
*compare to 4 JANUARY 2017
WARM UP
5′ Practice Double Unders; Then, 3 rounds of:
7 Down & Ups
10 Knees to elbows
15 Air Squats
30 Mountain climbers
MOBILITY & SKILLS
Burgener Warm Up – Over-Head Squat – KB Snatch
STRENGHT
5 Rounds
5-3-3-3-1
Behind the Neck Jerk
Rest as needed between lifts
CONDITIONING
5 Rounds For Time
20m Kettlebell Walking Lunge #24/16
(3x burpee penalty per drop)
5xarm KB Snatch #24/16
WARM UP
Complete 4 Rounds Not For Time
5 Ring Row
5 Burpees
20 PVC Pass Throughs
4 Inch Worms
MOBILITY & SKILLS
Squat Therapy – Air Squat – Kb Swing
CONDITIONING
“Eva Has Wrong Road”
5 Rounds For Time
30 Pull-Ups
30 Kettlebell Swings #24/16
400 Meter Run
ACCESSORY WORK
Barbell Curl 2×20
Superset 1:
Skull Crusher 3×8-12
Standing Hammer Curl 3×12-15
Superset 2:
Dumbbell Concentration Curl 2×12-15/arm
Dips 2×12-15
Wrist curls 1×20
WARM UP
Complete 3 Rounds Not For Time
20 Double Unders / 40 Skips
15 Air Squats
10 Box Jumps
15 Butterfly Sit Ups
20 PVC Pass Throughs
MOBILITY & SKILLS
Ankle – Hips – Press ( Strict – Push ) – Front Rack
CONDITIONING
BENCHMARK WOD
“OPEN 17.5”
10 Rounds For Time of:
9 Thrusters
35 Double-Unders
Rx :- #43/29. and perform Double Unders
Scaled:- #29/20. and perform Single-Unders
Time Cap 40 min
ACCESSORY WORK
Pull Up Band Crunch 3×15-20
GHD Sit-Ups 3×10-12
Hanging leg raise 3×12-15
GHD Hip-Extensions 3×15-20
Barbell Good Mornings 3×6-8
WARM UP
Jog 400m
25 Push-ups
25 Squats
25 Sit-ups
25 Double Unders
MOBILITY & SKILLS
Shoulders – Hips – Handstand (Hold – Push Ups – Kipping )
CONDITIONING
A) AMRAP 20 MINUTES
5 Burpees
10 Handstand push-ups
15 Box jumps #60/50
Rest 3′
B) Bring Sally Up
PULL UPS TEST
DAY OFF!!!
“Non ho mai conosciuto un uomo capace che a lungo andare, nel profondo del suo cuore, non abbia apprezzato la tenacia, la disciplina… io credo fermamente che il momento più bello di qualsiasi uomo – la più grande soddisfazione per tutto coloro che gli sono cari – è il momento in cui ha impegnato il suo cuore in una buona causa e giace esausto sul campo di battaglia, vittorioso.”
WARM UP
Complete 4 Rounds Not For Time
10 Push Ups
20 Double Unders
5 Burpees
15 Butterfly Sit Ups
5 Inch Worms
MOBILITY & SKILLS
Pose Running – Sumo Deadlift High Pull
CONDITIONING
“My Coach Is Crazy”
10 Rounds For Time
400 Meter Run
10 Bar Facing Burpees
10 Sumo-Deadlift High-pull #43/29
10 Front Rack Lunges
1 Minute Rest
WARM UP
Complete a 5 minute AMRAP of:
10 Push Ups Hand Release
10 Broad Jumps
20 PVC Pass Throughs
10 Wall Balls
MOBILITY & SKILLS
Clean Warm Up – Push Jerk
STRENGHT
5 rounds
2-2-2-2-2
Split Jerk
CONDITIONING
For Max Rounds
2 Clean & Jerk #52/35
4 Push-Ups, Hands On Bar
Time Cap 12′
Complete Unbroken Set (without letting go of the bar or resting it on the ground). Complete the unbroken rounds, then add 2 Reps every round for each exercise and resting as needed between each round.
WARM UP
3 minutes jump rope
2 minutes hand-to-hand KB swings
1 minute hollow rock
30 seconds boot-strappers
30 seconds knees to elbows
MOBILITY & SKILLS
Lower Body – Low Back
CONDITIONING
A) Time trial
Cover max distance
Row 10 min
Rest 5′
B) 5 RFT:
75 Double unders/120 Mix/200 Single Unders
Rest :30 between rounds
