WARM UP MOBILITY & WARM UP
AMRAP 8:
:30 Row, Bike, or Ski
10 Alternating Soldier Kicks
10 Alternating Hamstring Scoop Stretch
10 Plank to Down Dog (No Push-up)
3 Sets:
:20 Row, Bike, or Ski
:10 Rest
:20 Burpee-to-target
:10 Rest
MOBILITY & SKILLS
Kipping – Chest To Bar Pull Up – Box Jump
ACCESSORY
PRE-WORKOUT
EMOM 10:
3-5 Strict Chest to Bar
CONDITIONING
“TABLE OF TWO”
AMRAP 12′
2-4-6-8…
Chest To Bar
Burpees Box Jump Over
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
WARM UP
EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats
SKILLS & SPECIFIC WARM UP
Kipping – Chest To Bar – Handstand Walk
WALL WALK + HANDSTAND WALK
3 Sets:
5 Partial Wall Walks
5 Push Ups + 5 Downdog Toe Touch
2 Round
:20 Chest-to-Bar Pull-ups (or scaling option)
:10 Rest
:20 Handstand Walk (or Wall Walk)
:10 Rest
CONDITIONING
“RED LANTERN”
For Time:
21-15 – 9 – 6 – 3
Chest-to-Bar Pull-ups
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
3 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side
SKILLS & MOBILITY
10 minute HSPU
CONDITIONING
“HAVE A NICE DAY”*
3 Rounds for Time ( Time Cap 15′ )
9 Wall Climb
15 Burpees
21 Box Jumps 60/50
rest 3 minute then:
Bring Sally Up Push Up Test
*compare to 12.06.20
WARM UP MOBILITY & WARM UP
AMRAP 5:
:30 Row, Bike, or Ski
10 Alternating Soldier Kicks
10 Alternating Hamstring Scoop Stretch
10 Plank to Down Dog (No Push-up)
3 Sets:
:20 Row, Bike, or Ski
:10 Rest
:20 Burpee-to-target
:10 Rest
MOBILITY & SKILLS
Burpees
ACCESSORY
PRE-WORKOUT
EMOM 10:
3-5 Strict Chest to Bar
CONDITIONING
“BURPEES TARGET”*
FOR TIME
100 Burpees-to-Target (12”)
*compare to 09.02.22
WARM UP
On a 5:00 clock:
5 kip swings
5 push-ups
10 jumping jacks
On a 5:00 clock:
10 kipping knee raises or lying toes-to-bars
5 down unders
10 Lunges
SKILLS & SPECIFIC WARM UP
Pull Ups
CONDITIONING
“MAXTON“
13 Rounds For Time whit a partner in a 35 min Time Cap
8 Strict Pull-ups
26 Box Step-ups #60/50
21 Burpees
Alternate work and rest with a partner.
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)
SKILLS
Air Squat – Burpees
PRE-WORKOUT STRENGTH
every 60 sec x 5 set perform 5 strict press from the floor.
5 strict press Tempo 20X2
the press up and the return to the rack position.
• Record the heaviest load lifted as long as athletes were able to stick
to the tempo.
CONDITIONING
“MONTE ZUMA”*
10 Rounds for Max Effort in a 20 minutes time cap
40 Sec Air Squat
40 Sec Burpees
40 Sec Sit Up
*compare to 14.12.20
MOBILITY & WARM UP
AMRAP 10
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats
SKILLS & SPECIFIC WARM UP
10′ MIN. PRACTICE PULL UP
CONDITIONING
“CHELSEA“
EMOM 30:
5 Pull-ups
10 Push-ups
15 Squats
On a 6:00 Clock:
20 Double Knee Tuck in Plank
10 ATY Drills (use small plates or DB’s)
:20 Banded Shoulder Stretch / Arm
SKILLS & SPECIFIC WARM UP
Ring Muscle Up
1) :10 Ring Support (Top & Bottom of Dip)
2) Ring Dip
3) False Grip Ring Row
4) Floor Muscle-up Transition
FREE PLAY 5:00 on scaling movement
CONDITIONING
“AND THE WINNER IS…”
AMRAP 12:
3 Strict False Grip Ring Pull-ups
3 Strict Ring Dips
Scaled version
AMRAP 12:
3 False Grip Ring Rows
3 Jumping Ring Dips
3 Push-ups
SKILL WORK
Accumulate:
50 Hanging Straight Leg Raises on
Rings
Every break perform 10 DB
hang muscle cleans
WARM UP
EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats
SKILLS & SPECIFIC WARM UP
Ring Dip – Handstand Push-Up
WALL WALK
3 Sets:
5 Partial Wall Walks
5 Push Ups + 5 Dips
Take 10 minute for work on HSPU
1 Sets:
2 HSPU
4 Ring Dips
6 Push Ups
Then:
1 HSPU
3 Ring Dips
5 Push Ups
1 HSPU
CONDITIONING
“JT“*
21-15-9 reps for time:
HSPU
Ring Dip
Push-up
*compare to 12.07.21
