MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 16 (4 Rounds)
1- 50″ Calorie Row/Bike/Double Unders/Run
2- 1 Round of Strict “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
SKILLS
Work 15′ on Handstand Push Ups/Handstand Walk
CONDITIONING
“MARY FOR ROUNDS”
Rounds For Time
5 Handstand Push Ups
10 Hr Push Ups
25 Air Squats
Rest 1 minute
Time Cap 18 min
MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run
5 Scap Retractions
5 Strict Pull-Ups
10 Push Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold
SKILLS & SPECIFIC WARM UP
Work 10′ on Handstand Push Ups/Handstand Walk
CONDITIONING
“BAT 21”*
1 Wall Climb – 20 Push Ups
2 Wall Climb – 19 Push Ups
3 Wall Climb – 18 Push Ups
….Continue Pattern untill
20 Wall Climb – 1 Push Ups
Time Cap 12′
*compare to 23.05.19
WARM UP
5 Rounds for time:
20 Double Unders
10 Russian Ktb Swing
10 Cal Row
1 Round of “CINDY”
4 Inch Worms
MOBILITY & SKILLS
Kipping –Pull Ups
CONDITIONING
“ONE MORE REP”
2 Rounds For Max Reps
1 minute max reps Pull-Ups
Rest 1 minute
1 minute max reps Sit-Ups
Rest 1 minute
1 minute max reps Box Jumps #60/50
Rest 1 minute
1 minute max reps Push-Ups
Rest 1 minute
1 minute max reps Burpees
Rest 2 minutes
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Row
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
SKILLS
Kipping – Pull Up-Chest To Bar-Mucle Up
CONDITIONING
“EVOLUTION “
AMRAP 4′:
21 Burpees
21 Box Jump Over
21 Pull Up
REST 2′ MIN
AMRAP 4′:
15 Burpees
15 Box Jump Over
15 Chest To Bar
REST 2′ MIN
AMRAP 4′:
9 Burpees
9 Box Jump Over
9 Muscle Up
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Row
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
SKILLS
Kipping – Pull Up
CONDITIONING
” 3…2…1…Tabata ”
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Box Jumps
Tabata Push-Ups
Tabata Air Squats
MOBILITY & WARM UP
2 Rounds:
200m Row, 15 Good Mornings
30 sSec Skip, 15 Deadlifts
200m Row, 12 Barbell Rollouts
30 Sec Skip, 8 Barbell Stiff-Legged Deadlifts
1:00 Banded Hamstring Distraction (each leg)
2 Rounds:
12 Superman Rocks
3 Walkouts
12 Hollow Rocks
3 Walkouts
SKILLS & SPECIFIC WARM UP
15′ practice on Handstand – Handstand walk
CONDITIONING
“IT’S A GOOD DAY”
3 Rounds for Time ( CAP TIME 15′ )
50′ Handstand Walk ( 15 mt )
12 Burpees
21 Box Jumps 60/50
rest 3′ then:
BRING SALLY UP PUSH UP TEST
MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run
5 Scap Retractions
5 Strict Pull-Ups
10 Push Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold
SKILLS & SPECIFIC WARM UP
Kipping – Pull Ups
2 Rounds
2 Pull Ups – 4 Burpees – 6 Sit Ups
CONDITIONING
“BONDY”
AMRAP in 20 minutes
6 Pull-Ups
11 Burpees
24 Sit Ups
If have a west or body armor, wear it #9/6
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 16 (4 Rounds)
1- 50″ Calorie Row/Bike/Double Unders/Run
2- 1 Round of Strict “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
SKILLS
Work 15′ on Handstand Push Ups/Handstand Walk
CONDITIONING
“BAT 21”
1 Wall Climb – 20 Push Ups
2 Wall Climb – 19 Push Ups
3 Wall Climb – 18 Push Ups
….Continue Pattern untill
20 Wall Climb – 1 Push Ups
Time Cap 12′
MOBILITY & WARM UP
3 Rounds:
1:00 Double Unders
3 Strict Pull-Ups + 6 Pushups + 9 Air Squats + 12 Sit-Ups
:30s Double Unders
1 section of the “Barbell WU” below.
Barbell WU:
Round 1 – 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations (from back rack)
Round 2 – 5 Elbow Rotations (from front rack) + 5 Strict Presses + 5 Elbow Rotations
Round 3 – 5 Front Squats + 3 Thrusters
SKILLS & SPECIFIC WARM UP
Kipping
3 Rounds, at a walk through pace:
3 Box Jump Over
1-3 Toes To Bar
1 min Recovery Run
CONDITIONING
“I KNOW YOU MASK”
21-18-15-12-9
Box Jump Over #60/50
Toes To Bar
Time Cap 15′
WARM UP
2 rounds
Run 200m or Row 250m
10m Inch Worms
20 Air Squats
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
“Back To The Basic”
AIR SQUAT – PUSH UPS – kIPPING (SWING-BUTTERFLY)
CONDITIONING
“CINDY”
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Compare to 16.07.19
