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
MOBILITY & WARM UP 10′ Banded Stretch arounds trouble area; Then:Every 2:00, for 16:00 (2 Rounds): 1 – 30/21 Calorie Row 2 – 3 Slow Walkout + 3 Spiderman & Reach each side 3 – 24/17 Calorie Assault Bike 4 – 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats
SKILLS & SPECIFIC WARM UP 15′ Practice Handstand Push Up; then : 2 Rounds not For Time 2 Handstand Push Ups 5 Pull Ups 10 Air Squats
CONDITIONING “Easy Mary” AMRAP in 20 minutes 5 Handstand Push-Ups 10 Pull-Ups 25 Air Squats
MOBILITY & SKILLS
10′ Banded Stretch Arounds trouble Area; Then:
2 Rounds:
10 Cal Row
10 Slow Scap Retractions
15 Sit Ups
15 Double-Unders
Into 2 Rounds:
200 mt Run
5 Hand Release Push ups
10 Hollow Body
10 Superman Hold
15 Double Unders
SKILLS
“Back On Ramp”
Air Squat – Pull Ups – Push Ups
CONDITIONING
” 44 GATTI IN FILA PER TRE…
…HAPPY BIRTHDAY MIRIAM”
For Time
Buy in 44 Box Jump Over
then 5 Rounds of:
30 Walking Lunges
11 Chest To Bar
20 Air Squats
18 Decline Push Ups (Plate) #25/15
Cash Out 44 Burpees over the plate
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 GHD / AB-Mat Sit Ups
5 Strict Pull Ups
SKILLS & SPECIFIC WARM UP
15′ Practice Rope Climb/Muscle Up
CONDITIONING
A) Complete as Many Reps as Possible in 7 minutes
Burpees Plate
This workout begins from a standing position. The Athlete will move from flat on the plate. #25/15
Rest exactly 3′ Then:
B) Bring Sally Up Push Up Test
MOBILITY & SKILLS
10′ Banded Stretch Arounds trouble Area; Then:
2 Rounds:
10 Cal Row
10 Slow Scap Retractions
15 Sit Ups
15 Double-Unders
Into 2 Rounds:
200 mt Run
5 Hand Release Push ups
10 Hollow Body
10 Superman Hold
15 Double Unders
SKILLS
Air Squat – Kipping
CONDITIONING
“Break Calluses”
21-15-9
Pull-Ups
Push-Ups
Toes To Bar
Air Squats
Time Cap 10 Minutes
MOBILITY & SKILLS
10′ Banded Stretch Arounds trouble Area; Then:
2 Rounds:
10 Cal Row
10 Slow Scap Retractions
15 Sit Ups
15 Double-Unders
Into 2 Rounds:
200 mt Run
5 Hand Release Push ups
10 Hollow Body
10 Superman Hold
15 Double Unders
SKILLS
“Back On Ramp”
Air Squat – Pull Ups – Push Ups
CONDITIONING
“CANDY”*
5 Rounds for Time
20 Pull-Ups
40 Push-Ups
60 Air Squats
* compare to 18.12.17
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 40″ Calorie Row/Bike
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 27.11.17
MOBILITY & WARM UP
10′ Mobility Work around trouble area; then:
EMOM x12 (4 Rounds)
Minute 1 – 15 Double Unders
Minute 2 – 15 Scapula Retraction
Minute 3 – 15 Sit-Ups
SKILLS
Kipping – HSPU
3 Rounds Not For Time
5 V-Ups/Hanging Leg raises/KneeTo Elbows
2 Wall Climb
CONDITIONING
EMOM 12 minutes of:
Odd -15 Toes-to-Bars
Even – Max Handstand Push Ups in 40 Sec
WARM UP
3 Rounds:
15 Calorie Row or Bike
5 Indu Push Ups
15 Cal Row or Bike
5 Walkout
MOBILITY & SKILLS
Shoulder – Handstand Push Up
CONDITIONING
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′
