MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side
SKILLS & SPECIFIC WARM UP
Wall Ball Clean
2 Rounds- 5 Pull Ups – 10 Wall Ball – 15 Double Unders – 2 Pull Ups
Rest 1′ from rounds
CONDITIONING
” MIXER ”
AMRAP 14 min
25 Pull Ups
50 Wall Ball #9/6
75 Double Unders
MOBILITY & SPECIFIC WARM UP
3 Rounds:
1:00 Row
15 AB-Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Strict Presses (empty barbell)
SKILLS & SPECIFIC WARM UP
Clean Warm Up
2 Rounds:
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations
30sec Rest
5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses
3 Rounds, Increase loading and pace through the rounds
3 Power Clean and Jerks
10 Double Unders
2 Power Clean and Jerks
CONDITIONING
“DO IT…FAST”
For Time, with a 9:00 Time Cap:
50 Clean & Jerk #52/38
On the Minute – 20 Double Unders
MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run
5 Scap Retractions
5 Strict Pull-Ups
10 Push Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold
SKILLS & SPECIFIC WARM UP
Work 10′ on Handstand Push Ups/Handstand Walk
CONDITIONING
“BAT 21”*
1 Wall Climb – 20 Push Ups
2 Wall Climb – 19 Push Ups
3 Wall Climb – 18 Push Ups
….Continue Pattern untill
20 Wall Climb – 1 Push Ups
Time Cap 12′
*compare to 23.05.19
MOBILITY & WARM UP
2:00 Light Bike/Ski/Row/400mt Run
Into 1 Round:
10 Pausing Glute Bridges
20 Abmat Sit-Ups
… 1:00 Laying Front Rack Stretch
1:30 Moderate Bike/Ski/Row/300mt Run
Into 2 Rounds:
:15s Superman Static Hold
:15s Handstand Hold Stretch
… 1:00 Laying Front Rack Stretch
1:00 Fast Bike/Ski/Row/200mt Run
Into 3 Rounds:
5 Deadlifts
4 Hang Muscle Cleans
3 Power Cleans
100 Meter Jog
All with an empty barbell.
SKILLS & SPECIFIC WARM UP
2 Rounds of:
5 Deadlift
5 Pull-Ups
5 Burpees
Followed by 1 Round full round that follows a at our working pace
400 Meter Run, . Into…
3 Facing The Bar Burpees
5 Pull-Ups
7 Deadlift
CONDITIONING
2000 mt Row directly into:
10 Rounds of
3 Facing The Bar Burpees
5 Pull-Ups
7 Deadlift #61/40
MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
400 mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Pushups
10 AB-Mat Sit-Ups
2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats
SKILLS
Burgener Warm Up
CONDITIONING
“LAST CLIMB”
AMRAP 14′
12 Wall Ball Shots #9/6
6 Snatches #51/35
1 Rope Climb
MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
Then:
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
CONDITIONING
“TECHNICAL TESTS ERGATHLON”
Sprint for Time
in Team of 3
2k meter Ski
4k meter Bike
2k meter Row
MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 18 (3 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats
5 Deadlifts+5 Hang Muscle Cleans+5 Strict Press+5 Good Mornings,
SKILLS & SPECIFIC WARM UP
Front Squat – Push Press – Thrusters
CONDITIONING
“HANGRY JACKIE”
3 Rounds For Time
50 Thrusters #20/15
10×10 mt Shuttle Spint
30 Pull-Ups
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
100 Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 Sit Ups
5 Strict Pull Ups
SKILLS & SPECIFIC WARM UP
Handstand Push Ups – Kipping
CONDITIONING
“I WANT AN ICE CREAM!”
Buy in 1983 mt Row
36 Pull Ups
36 Spiderman Crawl
36 Prisoner Walking Lunge
36 Toe to Bar
36 Double Unders
36 AB-Mat Sit Ups
36 Air Squat
36 Hand-Stand Push-Ups
36 Burpees
36 Push Ups
Cash Out 36 Cal Air Dyne/Ski Erg/Row
Time Cap 36′
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MOBILITY & WARM UP
2 Rounds:
20 Jump Rope + 10 Slow Air Squats + 6 Cossack Squats
20 Jump Rope + 20 Hollow Rocks + 30 sec Alternating Warrior Squats
20 Jump Rope + 10 Light Russian Kettlebell Swings + 5 Inchwarms
20 Jump Rope + 10 Superman Hols + 6 Pausing Waiter Squats (3 each side)
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Jerk
2 Rounds Not For Time
5 Deadlift + 5 Hang Muscle clean + 5 Power clean + 5 Jerk 40% BW
In a 5 minutes build your weight for first: Macho Man
( 3 Power Clean+3 Front Squats+3 Jerk)
CONDITIONING
“MACHO MAN”
EMOM For as Long As Possible
3 Power Clean
3 Front Squats
3 Push Jerk
Rx: Barbell #70% BW
DAY OFF!!!
Ci sono tre qualità che ogni individuo deve avere per raggiungere il successo: la pazienza di un monaco, il coraggio di un guerriero, l’immaginazione di un bambino.
“Sharad Vivek Sagar”
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