MOBILITY & WARM UP
10 minutes for quality
200 mt Run
10 Dynamic Squat Stretch
10 Alternating Samson Stretch
5 Upright Row #20/15
SKILLS & MOBILITY
Sumo Deadlift High Pull
1 Set: (at workout pace)
200m Run
8 Push Press
8 Sumo Deadlift High Pull
CONDITIONING
AMRAP 20 Min
400m Run
15 Push Press
15 Sumo Deadlift High Pull
Rx #45/35
Scaled #20/15
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 8 (2 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man
CONDITIONING
” CHAD ”
For Time
1000 Box Step Ups #50 cm
If you have a back pack wear it #20/15
DAY OFF!!!
Non ti arrendere mai. Di solito è l’ultima chiave del mazzo quella che apre la porta.
“Paulo Coelho”
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Push Ups
5 Slow Wall Squats
10 Good Morning
10 AB-Mat Sit-Ups
SKILLS & SPECIFIC WARM UP
Deadlift
CONDITIONING
“MR. INCREDIBLE”
In a 30′ Time cap
Run 800mt
45 Push Ups HR
15 Deadlift #0.75 BW
Run 800mt
30 Push Ups
15 Deadlift #BW
Run 800mt
15 Decline Close Grip Push Ups
15 Deadlift #1.2 BW
MOBILITY & WARM UP
8:00 Clock:
20 Big arm circles (forward/backward)
:30 Side plank (each side)
6 Upward dog to downward dog transitions
SKILLS & SPECIFIC WARM UP
Hand Stand Push Up
2 Round: 1′ Min Rest btw Rounds
5Hand Release Push Ups
5Dual DB Step Up Over #22.5/15
CONDITIONING
“ALL BURNED”
FOR TIME: TIME CAP 15′
Hand Stand Push Ups
Dual DB Step Up Over #22.5/15
MOBILITY & WARM UP
Row (OR Ski Erg)
3min from easy to mod pace
3min on damper 3-4 (hard)
3min recovery on damper 1
2min on damper 5-6 (hard)
2min recovery on damper 1
Directly into:
CONDITIONING
“SING SONG”
4 sets:
5min on damper 2-3 (moderate),
2min recovery on damper 1 b/t sets
-into-
3min at easy “”cool down”” pace
MOBILITY&WARM UP
10 Minutes For Quality
200 Meter Run
20 Plank March
10 Hip Bridges
5 Dynamic Squat Stretch
20 Flutter Kicks (count every 4)
SKILLS & SPECIFIC WARM UP
10′ Practice Double Unders
CONDITIONING
“KANGAROO”
EMOM x 20 Minutes:
Min 1: 20 Goblet Squats #24/16
Min 2: Max Reps Double Unders
Min 3: 20 Sit Ups
Min 4: Rest
Score i max Double Unders
MOBILITY & WARM UP
12 Minutes For Quality
5 Push Ups Hand Release
10 Wall Squat
20 Single Unders
30 Seconds Inchworms
SKILLS & SPECIFIC WARM UP
Pose Running
CONDITIONING
“SHINY ARMOR”
AMRAP 20 min
600 mt Run*
10 Burpees* (IF YOU DON’T HAVE A VEST, PERFORM 15 BURPEES)
*If you have a vest wear it #9/6
MOBILITY & WARM UP
Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups
SKILLS & SPECIFIC WARM UP
Squat Therapy – Kb Snatch – Kb Swing
CONDITIONING
“CROSSBONES”
AMRAP 15′
5 Alternate Single Arm Kb Snatch #24/16
10 Single Arm Overhead Squats #24/16
15 American Swing #24/16
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Air Squats
5 Hand Release Pushups
10 Single Leg RDL
10 Sit-Ups
SKILLS & SPECIFIC WARM UP
Shoulder Press – Push Press – Push Jerk
CONDITIONING
“MAGMA”
In a 20’Time; 5 Rounds For Time
21 Push Ups
15 Shoulder To Overhead #43/30
400 mt Run
