MOBILITY & WARM UP
600 mt run
20 PVC Shoulder Dislocates
30 PVC Figure 8’s ( 15xside )
10 Dynamic Squats
30 Jumping Jacks
then:
10 Minute AMRAP of:
20 Double Unders
7 Scap Retraction
7 Kipping Swing
7 Walkout
7 Down Under
SKILLS & SPECIFIC WARM UP
Ring Dips
CONDITIONING
“MY TREASURE”
5 Rounds for Time
10 Ring Dips*
50 Double Unders
*Scaled: Narrow Grip Push Up
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 – Clean Warm up
CONDITIONING
“HANG SQUAT CLEAN”
Every 3 min per 21 min
2-2-2-2-2-2-2
Hang Squat Clean
Build up in weight
MOBILITY & WARM UP
2 Round not for time:
200 Mt Run
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats
CONDITIONING
For Time:
WARM UP:
2 Rounds not for time
25 Jumping jacks
20 Box/Air Squats
15 Push Ups Hand Release
10 Pull-ups/Ring Rows
5 Burpees
100 Singles Unders
SKILLS & SPECIFIC WARM UP
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute
CONDITIONING
“RAINING OUTSIDE”
Every minute on the minute for 18 minutes
1st minute – 100/70 mt Shuttle Sprint
2nd minute –50 Double-Unders
3rd minute – Assault Bike 15 calorie
*Compare to 15.07.19
MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Sit ups
SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat
1 Round
5 Overhead Squats #20/15
200 mt Run
5 Lateral Burpees
CONDITIONING
5 Rounds: Time cap 20′
20 Overhead Squats #20/15
400 mt Run
20 Lateral Burpees
*compare to 7.11.20
WARM UP
2 Rounds, Not for Time:
300 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
300 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
Clean Warm Up
CONDITIONING
“HOLLEYMAN”
30 Rounds for Time:
5 Wall Balls #9/6
3 Handstand Push-ups
1 Power Clean #102.5/70
30 Rounds for Time:
5 Wall Balls #9/6
1 Handstand Push-up
1 Power Clean #85/55
30 Rounds for Time:
5 Wall Balls #6/4
3 Push-ups
1 Power Clean #43/30
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 – Walll Walk
CONDITIONING
“RUN UNDER UP“
3 Rounds fot time:
800Mt Run
5 Wall Walk
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 – Split Jerk – buil in 10 min first attempt
CONDITIONING
“SPLIT JERK”
Every 3 min per 21 min
3-2-2-2-1-1-1
Split Jerk
Teso oltre il limite,
il corpo dell’atleta corre e vola in alto,
verso l’alloro del premio,
nel diagramma del record,
dentro il libro degli eroi,
mentre lo spettatore stregato dall’impresa,
un poco si sente il suo sosia mancato.
“Fabrizio Caramagna”
MOBILITY & WARM UP
400-300-200-100 Meter Run
After each set:
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats
CONDITIONING
AMRAP (with a Partner) in 26 minutes
26 Sand Bag Shoulder-to-Shoulder #30/20 / Toes-to-Bars
2,500 meter Row
20 Sand Bag Bear Hug Squats #30/20 / Pull-Ups
80 Burpees Over Odd Object (shared)
Wear a Weight Vest #9/6
On a 26-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. One round consists of Partner A working on the 26 Odd Object Shoulder-to-Shoulder while Partner B works on the 26 Toes-to-Bars (switch as necessary). Then perform the 2,500 meter Row together. Then Partner A works on 20 Odd Object Squats while Partner B works on 20 Pull-Ups (switch as necessary). Finally, 80 Burpees Over Object (split between partners, one working at a time).
