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:
7 Toes-to-bar/Hanging Knee Raises
10 Close Grip Push Ups
7 Plate Ground To Overhead #10/5
10 Glute Bridges
SKILLS & SPECIFIC WARM UP
Air Squat – Burgener warm up
CONDITIONING
“ESSENTIAL”
4 Rounds For Time
15 Hang Power Snatch #43/30
50 Air Squats
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:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts
SKILLS & SPECIFIC WARM UP
Push Jerk
CONDITIONING
“INASPETTABLE”
AMRAP 18 min:
Run 800m
20 Push Jerks #52/35
MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.
SKILLS & SPECIFIC WARM UP
Clean – Squat Clean
CONDITIONING
Every 2 min for 10 min
3 Squat Clean, pick load
*Perform as unbroken,
touch-n-go 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:
10 Minute AMRAP of:
5 Scap Retraction Push Ups
7 Push-ups
10 Russian KB Swings
12 Air Squats
SKILLS & SPECIFIC WARM UP
Running Warm Up – T2B
CONDITIONING
“REPEAT EVER”
3 x 5 min AMRAP:
2 Wall Walks
10 Kettlebell Swings #24/16
100m Run
Rest 2 min between
each AMRAP
MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
10 Alt Warrior Stretch
10 Spider-Man & Reach
SKILLS & SPECIFIC WARM UP
Push Press
CONDITIONING
“HAPPY BIRTHDAY COACH!!! – AKA THOR”
TIME CAP 37′
Buy in: 53 Wall Ball #9/6
then: 7 RNDs
25 mt Bear Crawl Squat Clean
6 Curtis P* #52/35
19 Toes To Bar
68 Double Unders
Cash out: 53 cal Row
*Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press, UNBROKEN
MOBILITY & WARM UP
2 min Jump Rope
20 Arm Circles
30 Samson Stretch
40 Jumping Jack
30 Leg Swings each side
then:
8 Minute AMRAP of:
7 V-Ups
7 Push Ups
7 Spiderman & Reach each side
30 Running Jump Rope
SKILLS & SPECIFIC WARM UP
Running Warm Up
CONDITIONING
“ALLERT!!!”
3 Rounds For Time:
Row 500m
21 Burpees
Run 400m
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:
10 Push Ups
10 Wall Squat
5 walKout
5 Russian Baby Maker
SKILLS & SPECIFIC WARM UP
Rounds For Time:
3 DB FR Box Step-ups #60/50 #22,5/15
20m DB Farmer Carry #22,5/15
6 DB Snatch #22,5/15
CONDITIONING
“DUBMLIFE”
5 Rounds For Time:
10 DB FR Box Step-ups #60/50 #22,5/15
100m DB Farmer Carry #22,5/15
10 DB Snatch #22,5/15
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:
6 Minute AMRAP of:
5 Toes-to-bar/Hanging Knee Raises
10 Push Ups
7 Wall Ball
10 Glute Bridges
SKILLS & SPECIFIC WARM UP
Rowing
Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row
CONDITIONING
“THE KRAKEN TENTACLES“
Each interval for time:
15 x 150m Row @90-95% – RPE 8.5-9
*Rest 30 sec between efforts
○ Substitute movement
100 m run
0.2 mi assault bike
100 m ski erg
200 m concept 2 bike erg
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man
SKILLS & SPECIFIC WARM UP
Hang Clean – Thruster
CONDITIONING
”MIX TABATA ”
Tabata 8 x :20/:10
Hang Power Clean #43/30
Sit-ups
Thruster #43/30
Double Unders
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Plank 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
Push Press
CONDITIONING
“RALL”
For time:
30 Wall Ball #9/6
Run 400m
30 Push Press #52,5/35
Run 400m
30 Wall Ball #9/6
