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
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
SKILLS & SPECIFIC WARM UP
Kipping – Toes To Bar
CONDITIONING
“HIGHER & HIGHER!!!”
3 x AMRAP 4 minutes Rest 60 sec.
5 Push Ups
5 Toes to Bar
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Double Unders
2- 1 Round of “Cindy”
3- 20 Hollow Body
4- 5 Inch Worm
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 27.02.19
MOBILITY & WARM UP
3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
2 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side
SKILLS & SPECIFIC WARM UP
Air Squat – Kipping
CONDITIONING
“ONCE IT WAS CINDY”
AMRAP 15 minutes
1 Strict Pull Up
2 Push Ups
3 Air Squats
2 Strict Pull Ups
3 Push Ups
4 Air Squats
3 Strict Pull Ups
4 Push Ups
5 Air Squats
Continue pattern untill 15 minutes
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
Muscle Ups
CONDITIONING
” BONECRUSHERS”
AMRAP 15′
2 Bar Muscle Ups
4 Handstand Push Ups
8 Pistols
MOBILITY & WARM UP
3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
2 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side
CONDITIONING
“LEAVE OR DOUBLE”
AMRAP 20 Min
5 strict Pull Ups
10 Push Ups
15 Air Squats
10 strict Pull Ups
20 Push Ups
30 Air Squats
20 strict Pull Ups
40 Push Ups
60 Air Squats
continue the pattern until the end of the 20 minutes
3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
2 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side
MOBILITY & SKILLS
– Pull Ups – Burpees Pull Up
CONDITIONING
“BREATH & BURN”
FOR TIME: TIME CAP 16′
18-15-12
HAND STAND PUSH UP
BURPEES PULL UP
HAND RELEASE 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
“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 02.12.19
WARM UP
3 Rounds:
200 Mt run
5 Indu Push Ups
200 Mt Run
5 Spider-Man & Reach (each side)
200 Mt Run
5 Russian Baby Makers
MOBILITY & SKILLS
2 ROUNDS: EASY PEACE
10 BOX JUMP OVER
10 PUSH UPS
CONDITIONING
“BRUTAL”
1 BJO #60/50 – 30 Push Ups
2 BJO #60/50 -29 Push Ups
3 BJO #60/50 – 28 Push Ups
….Continue Pattern untill
30 BJO #60/50 – 1 Push Ups
Time Cap 18′
MOBILITY & WARM UP
3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
2 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side
CONDITIONING
“HAVE A NICE DAY”
3 Rounds for Time ( Time Cap 15′ )
9 Wall Climb
15 Burpees
21 Box Jumps 60/50
rest 3′ then:
BRING SALLY UP PUSH UP TEST
WARM UP
4 Rounds for time:
20 Double Unders
20 Hollow Body Rock
20 Double Unders
5 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 28.10.19
