MOBILITY & WARM UP
3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
2 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side
CONDITIONING
“LEAVE OR DOUBLE”
AMRAP 20 Min
5 strict Pull Ups
10 Push Ups
15 Air Squats
10 strict Pull Ups
20 Push Ups
30 Air Squats
20 strict Pull Ups
40 Push Ups
60 Air Squats
continue the pattern until the end of the 20 minutes
MOBILITY & WARM UP
EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Pull-Ups + 5 Kip Swings
SKILLS & SPECIFIC WARM UP
Toes To Bar– Wall Ball
3 Rounds, increase intensity
10/7 Calorie Row + 4 Toes To Bar + 4 Wall Ball
CONDITIONING
“Watch Out ”
6 Rounds For Time: TIME CAP 16 MINUTES
20/15 Calorie Row
15 Toes To Bar
10 Wall Ball
MOBILITY & WARM UP
8 Minute Running Clock
30 Jumping Jack
20 Hollow BodyRock
10 Alternate Spiderman (5xside)
5 Push-up to Down Dog
2 set Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Front Squat – Kipping
CONDITIONING
“PING PONG”
EMOM 20 MINUTES
A1 Front Squat #40% BW
A2 Push-Ups
B1 Reverse Lunges #40% BW
B2 Strict Chin Up
A is 10 minutes – Switching between A1 and A2 each minute
B is 10 minutes – Again switching between B1 and B2 each minute
MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: 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
SKILLS & SPECIFIC WARM UP
Pose Running
CONDITIONING
“DOUBLE 2”
For Time:
2,000 Meter Row
200 Double-Unders
2 mile Run (3,200mt)
MOBILITY&WARM UP
3 Rounds
400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
Warmup Set 1
5 Kb Goblet Squat
10 Calorie Row
15 Sit Ups
Warmup Set 2
3 Kb Goblet Thrusters
5 Calorie Row
10 Sit Ups
CONDITIONING
“WRECK“
5 Rounds For Time:
20 Kettlebell Goblet Thrusters #24/16
500 mt Row
30 Sit Ups
DAY OFF!!!
“Si compiono sicuramente più progressi nella propria oscurità che nella luce altrui.”
ANTHONY DE MELLO
WARM UP
3 Rounds Of:
30 KB SWINGS (LIGHT WEIGHTS)
20 HOLLOW BODY ROCKS
10 SPIDER-MAN & REACH (EACH SIDE)
5 SCAP RETRACTION
MOBILITY & SKILLS
PRACTICE OF T2B-DU
CONDITIONING
“DON’T STOP THE MUSIC”
AMRAP in 20 minutes
Continue until 4 minutes:
50 Double-Unders
25 Toes-to-Bars
5 Burpee Pull-Ups
If completed before 4 minutes, continue until 8 minutes:
50 Double-Unders
20 Toes-to-Bars
10 Burpee Pull-Ups
If completed before 8 minutes, continue until 12 minutes:
50 Double-Unders
15 Toes-to-Bars
15 Burpee Pull-Ups
If completed before 12 minutes, continue until 16 minutes:
50 Double-Unders
10 Toes-to-Bars
20 Burpee Pull-Ups
If completed before 16 minutes, continue until 20 minutes:
50 Double-Unders
5 Toes-to-Bars
25 Burpee Pull-Ups
Athlete’s score will be the number of reps completed.
COMPARE TO 26-11-2019
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS & SPECIFIC WARM UP
SDHP – Push Press
CONDITIONING
“TEN MOVES”
Amrap 7 minutes
10 Sumo Deadlift High Pull #61/40
10 Push Press #61/40
MOBILITY & WARM UP
EMOM 12′
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP
SNATCH
CONDITIONING
“THROW IT DOWN”
For Time: Time Cap 20′
5 Rounds
10 Ring Dip
10 Hang Power Snatch #43/30
500 mt Row
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups
SKILLS
Clean Warm Up
CONDITIONING
” MATH’S LESSON ”
AMRAP 15′
5 Hang Squat Clean #43/30
7 Push Press #43/30
35 Double Unders
