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:
10 Push Up
10 Wall Squat
5 BB Good morning
5 BB Romanin Deadlift
SKILLS & SPECIFIC WARM UP
Ring Dips
CONDITIONING
“TRITREPS”
5 Rounds for Time:
400m Run
12 Front Rack Lunges
6 Ring Dips
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:
7 Sit Up
7 Wall Squat
7 Russian Baby maker
7 Walkout
SKILLS & SPECIFIC WARM UP
Chest To Bar
CONDITIONING
“RAMPAGE”
15 Min Ascending
AMReps:
2 C2B Pull-ups
2 Cals Row
*Add 2 reps to each
movement each round
MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The DB
then:
8 Minute AMRAP of:
8 Single Arm DB Sott Press
10 Push Ups
8 Single Leg RDL
10 Slow Wall Squats
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
CONDITIONING
“MINIDEATH”
7 min AMRAP:
7 Sumo Deadlift High Pull #43-30
7 Bar Facing Burpees
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
“Back to School”
Air Squat – Push Up – Pull Up
CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
*Compare to 10.07.20
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
Then:
6 Minute AMRAP of:
5 Toes-to-bar/Hanging Knee Raises
5 Push Ups
7 Wall Ball
10 Glute Bridges
SKILLS & SPECIFIC WARM UP
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)
+
30 secs slow pace
30 secs moderate pace
30 secs fast pace
CONDITIONING
“CONTROCORRENTE“
Each for time:
5 x 500m Row
Rest 1:30 minutes
between each effort
Sub: 500mt Ski Erg
Time cap 20 min – Score is Total Time
DAY OFF!!!
La sopravvivenza può essere riassunta in tre parole: non mollare mai. Questo è il vero cuore di ogni cosa.
“BEAR GRYLLS”
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
Devil Press
CONDITIONING
“SLAUP”
10 Rounds, each for
time:
5 Floor Press #52.5-38
25 Double Unders
200m Run
Rest 1 min
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
Burgener Warm Up – Snatch
CONDITIONING
“SQUAT SNATCH”
Every 3 mins for 21
mins:
1 Squat Snatch
*Build in load
WARM UP:
2 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
SKILLS & SPECIFIC WARM UP
Running Warm Up – Pose Running
CONDITIONING
“INCRESE“
For time:
1mi Run
30 Box Jumps #60-50
800m Run
30 Burpees
400m Run
30 Burpee Box Jumps #60-50
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 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)
SKILLS & SPECIFIC WARM UP
Clean
CONDITIONING
“CLEAN EFFORT”
AMReps 10 Minutes
Power Cleans #60-43
