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
“Back to School”
Air Squat – Push Up – Pull Up
CONDITIONING
“NEW FRIENDSHIP … ”
FOR TIME:
100 Burpees
every 2′
1 Round of “CINDY”
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 11.02.19
MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run/Jump Rope
5 Scap Retractions
10 Alternating Samson Stretch
15 Sit Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold
MOBILITY & SKILLS
– Spend 10′ to work on Kipping HSPU/C2B
CONDITIONING
“ANONYMOUS”
For Time & Reps for 20 minutes Time Cap
5-10-15-20-25 HAND STAND PUSH UPS
7-14-21-28-35 C2B
10-20-30-40-50 AB MAT SIT UPS
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 14 reps prescribed in under a minute. Score is the complete number of full rounds plus number of reps completed in the last round.
*compare to 11.04.19
WARM UP
4 Rounds for time:
20 Double Unders
10 Russian Kb Swing
10 Cal Row
1 Round of Strict “CINDY”
4 Inch Worms
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
*compare to 06.06.19
rest 5′ then:
BRING SALLY UP PUSH-UPS TEST
MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run/Jump Rope
5 Scap Retractions
10 Alternating Samson Stretch
15 Sit Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold
MOBILITY & SKILLS
Air Squat – Spend 10′ to work on Kipping
CONDITIONING
“ANGIE”*
For Time & Reps for 20 minutes Time Cap
100 Push-ups
100 Air Squats
100 Pull-ups
100 Sit-ups
*compare to 20.12.18
Good Times for “Angie”
– Beginner: 24-28 minutes
– Intermediate: 19-23 minutes
– Advanced: 18-22 minutes
– Elite: <14 minutes
MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run/Jump Rope
5 Scap Retractions
30 sec Alternating Samson Stretch
15 PVC Overhead Squats
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 Kipping – Pull Ups
CONDITIONING
“G.I.Jane Express” Part A (On the 0:00)
For Time (8 Minute Cap):
50 Strict Pull Ups
Every Stop 10 Burpees Touch
“G.I.Jane Express” Part B (On the 10:00)
For Time (12 Minute Cap):
40 AB-Mat Sit-ups
80 mt Walking Lunges
30 AB-Mat Sit-ups
60 mt Walking Lunges
20 AB-Mat Sit-ups
40 mt Walking Lunges
“G.I.Jane Express” Part C (On the 25:00)
Max HR Push Ups in 5 Minutes
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
“THE OTHER FACE”
21-18-15-12-9
Burpees Box Jumps #60/50
Handstand Push Ups
Time Cap 18′
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
“G – 21 ”
21 – 15 – 9
Strict Pull Ups
Strict Handstand Push Ups
Time Cap 15′
BEGINNER & INTERMEDIATE
Strict Pull-ups:
Banded Strict Pull-ups
Ring Rows
Strict Handstand Push-ups:
Strict Handstand Push-ups with Feet on Box
Double Dumbbell Strict Press
Scaled Reps to:
Option 1: 15-12-9
Option 2: 12-9-6
MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run/Jump Rope
5 Scap Retractions
10 Alternating Samson Stretch
15 Sit 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
BACK TO SCHOOL: Air Squats, Push Ups, Kipping
CONDITIONING
“CANDY”
5 Rounds:
20 Pull Ups
40 Push Ups
60 Air Squats
BEGINNER OPTION
4 Rounds:
10 Jumping Pull Ups
20 Knee Push Ups
30 Air Squats
Time cap 20′
