MOBILITY & WARM UP
AMRAP 12 min
12 Weighted Single-Leg Squats
12 Alternating Reverse Lunges
12 Downward Dog Alternate Toe Touch
12 Goblet Lunges
1:00 Hollow Hold
MOBILITY & SKILLS WORK
Front Squat
2 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight
CONDITIONING
“FRONT SQUAT”*
9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10
*compare to 27.04.22
MOBILITY & WARM UP
AMRAP 10′
10 Alternating Reverse Lunges
10 Alternating Knee Pull to Chest
10 High Knees in Place
10 Straight-Leg KB Deadlifts (lightweight)
10 KB Swings (lightweight)
SKILLS & SPECIFIC WARM UP
Set 1
200 Run (easy pace)
10 Step Up/ each
Set 2
200 Run (moderate pace)
15 Step Up over
Set 3
200 Run (fast pace)
10 DB Step Up
Set 4
400mt (1k pace)
5 DB Step Up Over
CONDITIONING
“MADAME TUSSAUD”
For Time:
1200 mt Run
15 DB Box Step Over #60/50 – @22.5/15
800 mt Run
30 DB Box Step Over #60/50
400 mt Run
45 DB Box Step Over #50/40
WARM UP
Set 1
30 Jumping Jacks
10 Ring Rows
10 Squat Therapy (Use wall)
5 Pull-to-Stands
Set 2
15 Standing Tuck Jumps
10 Alternating Single-Arm Ring Rows
10 Squat Therapy (Increase difficulty)
Set 3
20 Air Squats
5 Strict Pull-ups or Ring Rows
20 Reverse Lunges
5 Strict Pull-ups or Ring Rows
SKILLS & SPECIFIC WARM UP
Clean – Kipping – Toes To Bar
2 Rounds
5 Deadlift Empty Barbell
5 Clean Pull
5 Clean High Pull
5 Muscle Clean
5 Front Squats
5 Squat Clean
In a 7:00 Clock:
Build to a heavy Double Squat Clean
this bar should be heavier than what the
athlete is using in the workout.
CONDITIONING
“WRONG DOUBLE“
For Time:
21 Toes To Bar
15 Squats Clean #0.75BW
15 Toes To Bar
9 Squat Clean
9 Toes To Bar
6 Squat Clean
DAY OFF!!!
Le difficoltà spezzano alcuni uomini, ma ne rafforzano altri.
“Nelson Mandela”
MOBILITY & WARM UP
AMRAP 8 Min
At the outside
1) 20 mt Alternating Elbow to Instep / Jog back to start
2) 20 mt Soldier Kicks / Jog back to start
3) 20 mt Alternating Side Lunge / Jog back to start
4) 20 mt High Knees / Jog back to start
5) 20 mt Butt Kickers / Jog back to start
6) 20 mt Side Shuffle / Jog back to start
SKILLS & SPECIFIC WARM UP
Clean & Jerk – Snatch
5 Snatch Grip Deadlift
lumbar arch.
5 Deadlift to Mid-thigh
in front of bar.
5 Deadlift and Shrug
5 Muscle Snatch
5 Overhead Squat
squat.
5 Hang Squat Snatch
5 Snatch
100 mt run every 5 reps
CONDITIONING
”CIRCADIAN RHYTHM”
15-12-9-6-3
Single Arm Devil Press #22.5/15
200 mt Run
Rest Untiln 12′
15-12-9-6-3
Clean & Jerk #52/35
200 Mt Run
Rest Untiln 24′
15-12-9-6-3
Power Snatch #35/25
200 Mt Run
Time cap each set 8 min
WARM UP
EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Scorpion Stretch
4) :30 Samson Stretch
5) :30 Downdog Toe Touch
SKILLS & SPECIFIC WARM UP
Handstand Push Ups
2 Sets:
3 Partial Wall Walks
5 Kneeling Push Ups + 5 Downdog Toe Touch
1 Round
5 Box Jump (or scaling option)
:10 Rest
:20 Handstand Hold
:10 Rest
5 Knee To Elbow
:10 Rest
5 Kneeling Push Up
CONDITIONING
“GREEN LANTERN”
AMRAP ’18
10 Box Jump #60/50
10 Handstand Push Ups
10 Toes to Bar
10 Hand Release Push Ups
MOBILITY&WARM UP
1 Round
30 jumping jacks
30 mountain climbers
200-m jog (easy pace)
1 Round
10 single-arm KB deadlifts / arm
10 hollow rocks
10 arch-ups
400-m run (less than 2:30)
1 Round
10 single-arm KB swings / arm (eye level)
10 hollow rocks
10 arch-ups
400-m run (less than 2:10)
SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
4 sets
6 pull-ups
6 single-arm KB front squats
– Alternate arms each set.
– Increase load across each set.
CONDITIONING
“HELEN”*
3 Rounds For time:
400mt run
21 KB swings #24/16
12 pull-ups
*compare to 9.11.21
MOBILITY & WARM UP
AMRAP 8:
5 Ring Rows
5 Single Arm DB Strict Press / Side
50-ft Bear Crawl
10 Shoulder Taps (Push-up Position)
MOBILITY & SKILLS WORK
Shoulder Press
7:00 to take 3-4 sets of 3 reps building up to a
starting workout weight
CONDITIONING
“SHOULDER PRESS”*
5 Sets For Load:
5 Shoulder Press
*compare to 30.03.22
COOL DOWN & SKILL WORK
3 Sets:
:15 Ring Support Hold
10 Strict Ring Dips
10 Kipping Ring Dips
WARM UP:
1 set
2:00 Bike, Ski, or Assault Bike
10 scorpion stretch (slow)
10 table tops (slow)
1 set
5 wall squats
5 push-ups
5 single-arm ring rows / arm
1 set
5 PVC front squats
5 diamond push-ups
1-5 strict pull-ups or supine ring rows
1 set
5 PVC overhead squats
5 archer push-ups / side
1-5 strict C2B pull-ups or inverted ring rows
SKILLS & SPECIFIC WARM UP
Pose Running – Running Warm Up
Athletes aiming for a sub-7:00 mile pace should rest :30 between warm-up intervals.
Athletes aiming for a 7:00-10:00 mile pace should rest from :30-1:00 between warm-up intervals.
Athletes can also partner up and alternate 100m warm-up efforts.
4 Sets x 100m Jog
Rest between sets.
Run at a sustainable, “infinite pace.”
Help athletes identify how long it takes to run the distance. This will help them identify a fast but sustainable pace for the mile.
Anyone running to the point of fatigue is running too fast right now.
1 Sets x 400m Jog
Rest between sets.
The goal of these sets is to establish a target mile pace. If athletes look heavily taxed or fatigued in these intervals, they should run a little slower. Use the rest time between intervals to update athletes on their paces.
| 400M PACE | 1000M PACE | 1200 TIME GOAL |
|---|---|---|
| 1.40 | 4.11 | ~4.34 |
| 1.43 | 4.20 | ~4.50 |
| 1.47 | 4.29 | ~5.10 |
| 1.51 | 4.38 | ~5.42 |
| 1.55 | 4.49 | ~5.55 |
Pre-Workout Rest
Review any of the row, bike, or skierg substitutions from the logistics section.
Identify mile paces and goals.
Rest up to 5:00 before starting the workout, but keep athletes moving.
CONDITIONING
“INTERVAL 800”
For Time:
Run 800m x 4
r:2 min
MOBILITY & WARM UP
AMRAP 10:
5 Alternating Ring Rows
5 Up-Downs
5 DB Deadlifts /Arms
5 Sit-ups
MOBILITY & SKILLS
Deadlift
EMOM 10
Odd: 3 Deadlift ( Build in weight )
Even: 30/20 Active hang
CONDITIONING
“BAD MAN”
7 Rounds For Time
200m Unbroken SandBag Farmer Carry #25 Change Hand every 50 mt
10 Deadlift #BW
20/10 Sand Bag Push Press #25
Time cap 20′
