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
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Run/ Double Unders
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
SKILLS
“Back to School”
Air Squat – Push Up – Pull Up
CONDITIONING
“LITMUS TEST”
EMOM For as Long as Possible
14 Burpees on the minute
Continue until you can no longer complete the 13 reps prescribed in under a minute. Score is the complete number of full rounds plus number of reps completed in the last round. Weren’t you in shape for the burpees contest? today you have the last chance to earn the shirt: club of the 500!
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 16 (4 Rounds)
1- 50″ Run/ Double Unders
2- 5 Scap Retr.- 3 Pull Ups – 6 Push Ups – 9 Air Squats
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
SKILLS
Kipping – 10′ practice on Muscle Up
CONDITIONING
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Run/ Double Unders
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
SKILLS
Kipping – Pull Up
CONDITIONING
With a running Clock in 24 minutes perform:
Pull Ups – Box Jump Over – Air Squats
5-10-15 reps
If you finish 5 rounds in 6:00, go directly into:
10-20-30 reps
If you finish 3 rounds in 12:00, go directly into:
20-40-60 reps
If you can finish 1 rounds by 18:00, switch to:
40-80-120 reps, then stop.
Rx Box#60/50
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Run/ Double Unders
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
SKILLS
“Back to School”
Air Squat – Push Up – Pull Up
CONDITIONING
“Barbara”*
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minutes Rest
Time each round. Score is total time to complete the workout.
*Compare to 05.07.18
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Run/ Double Unders
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-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 17.09.18
MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run
5 Scap Retractions
5 Strict Pull-Ups
10 Pushups
15 AbMat Sit-Ups
Then:
2 Rounds:
4 Inch Worm
20 Sec Handstand Hold
10 Sec Deadhang Pull-Up Bar Hold
SKILLS & SPECIFIC WARM UP
Kipping – Pistols
2 Rounds
1 Bar Muscle Up/Chest To Bar – 2 One Legged Squats – 3 Handstand Push Ups
CONDITIONING
“The Break …”
AMRAP in 15 minutes
3 Bar Muscle-Up
6 Pistols Squats
9 Handstand Push-Ups