MOBILITY & WARM UP
2 Rounds, Not for Time:
250mt Row
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
5 Waiter Squats (each side)
SKILLS & SPECIFIC WARM UP
Toes To Bar – Deadlift
CONDITIONING
“GAS GAS”
3 rounds for time:
18 Toes-to-Bar
9 Deadlifts, 275/185 lbs
500mt Row
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
Squat Therapy – Over Head Squat
CONDITIONING
“CARROW ”
AMRAP 12 Minutes:
65 Double Unders
25 Overhead Squats #43/30
15 Push-ups
MOBILITY & WARM UP
5:00 Cardio Machine (build from easy to moderate)
*Every minute on the minute perform a 5 second bike sprint/burst immediately into 5 air squats, then back on the bike for the remainder of the minute
-then-
10 minutes of steady movement:
250m Row (build speed each round)
5 front squats (empty bar)
10 hanging scap retractions
6 kip to swing
2 strict pull ups
5 thrusters (empty bar)
SKILLS & SPECIFIC WARM UP
Build up to 70-80% of top lift expected in complex (Deadlift + Clean + Hang Clean + Jerk)
-then-
1 Set (at workout pace):
3 Front Squat (At workout weight)
3 Toes-to-Bar
3 Pull-Up
3 Chest to bar
3 Thruster (At workout weight)
CONDITIONING
“OPEN 21.3/4”
For time:
15 Front Squats #43/30
30 Toes To Bar
15 Thrusters #43/30
-Rest 1 Minute-
15 Front Squats #43/30
30 Chest to Bar Pull Ups
15 Thrusters -Rest 1 Minute-
15 Front Squats #43/30
30 Bar Muscle Ups
15 Thrusters #43/30
Time cap: 15 min
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
WARM UP:
1 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
CONDITIONING
“FLOW“
5 sets:
4′ min Bike Erg
3′ min Row
2′ min Ski Erg
No rest betweent sets
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
5 Pull-ups
7 Push-ups
10 BB Thrusters
12 Air Squats
SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
10 Front Squats
10 Double Unders
CONDITIONING
“GET READY”
5 Rounds, each for time:
4 Front Squats
50 Double Unders
Rest 2 minutes
*Pick load
the score is the slowest time
MOBILITY & WARM UP
4 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
SKILLS & SPECIFIC WARM UP
CHEST TO BAR – THRUSTER
CONDITIONING
“RING ROVER”
8 Rounds for time:
5 C2B Pull-ups
5 Thrusters #61/40
10 Box Jumps 60/50
MOBILITY & WARM UP
5′ Jump Rope ( Single / Double )
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The BB
then:
then:
8 Minute AMRAP of:
8 BB Upright Row
10 Push Ups
8 Single Leg RDL
10 Slow Squats
SKILLS & SPECIFIC WARM UP
Burgener Warm up
7 Sit ups
5 Power Snatch
2 Front Rack Lunges
-At work weight-
CONDITIONING
“EVERYONE ON THE TRACK”
3 Rounds for time:
35 Sit-ups
20 Power Snatch, #43/30
10 Front Rack Lunges #43/30
SKILLS
10′ Practice on Pistol Squat or Handstand Push Ups
CONDITIONING
“UNFAIR COACH”
Every 6 Minutes For 4 Rounds
12 Burpees
24 Body Weight Lunges
36 V-Ups
the score is the slowest time
*Compare to 03.12.20
MOBILITY & WARM UP
800 Meter Run
2 Rounds:
30 Seconds Inchworm to Push-ups
30 Seconds Alternate Spidermans
30 Seconds Russian Baby Makers
400 Run
2 Rounds:
30 Seconds Pausing Air Squats (3 Seconds in Bottom)
30 Seconds Dead Hang From Pull-up Bar
30 Seconds Front Plank to Push-up Plank
400 Meter Run
2 Rounds:
3 Object Bent Over Row
6 Push-ups
9 Air Squats
SKILLS & SPECIFIC WARM UP
Running Warm Up
CONDITIONING
“HALF MURPH”
For Time:
800 mt Run
50 Object Bent Over Row #80%BW
100 Push-ups
150 Air Squats
800 mt Run
time cap 30 minutes
DAY OFF!!!
Ci sono solo due errori che si possono fare nel cammino verso il vero: non andare fino in fondo e non iniziare.
(Buddha)
