MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man
CONDITIONING
” GYMNSTIC UP!!! ”
12 min AMReps
2 Handstand Push-ups
2 Toes-to-bar
2 Burpees
4 Handstand Push-ups
4 Toes-to-bar
4 Burpees
6 Handstand Push-ups
6 Toes-to-bar
6 Burpees
…continue to increase
by 2 reps each round
3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
3 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side
SKILLS & SPECIFIC WARM UP
kipping
CONDITIONING
“CINDY’S COUSIN”
2 Rounds for Time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Air Squats
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man
CONDITIONING
” GYMNSTIC TABATA ”
Tabata 8 x 20/10:
Jumping Alt. Lunges
Toe To Bar
Hand Release Push-ups
Ring Rows
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
6 Minute AMRAP of:
5 Toes-to-bar/Hanging Knee Raises
5 Ring Dips/Bench Dips
7 Wall Ball
10 Glute Bridges
SKILLS & SPECIFIC WARM UP
Kipping
C2B Pull-ups/Pull-up/Ring Row
5 scap pull-ups
5 ring row
5 kip swings
3 kipping pull-ups (chin over bar)
3 chest-to-bar pull-ups
Plank Holds
Perform a 10-15 sec hold
CONDITIONING
“SEEMS EASY”
For time:
18-15-12-9-6-3
C2B Pull-ups
Plank Hold, 1 minute
Time Cap 12 minutes
YOU HAVE TO DO IT FOR AN HOUR !!! YOU MUST MAKE IT EASY AND RESIST AS MUCH AS POSSIBLE. DO IT FOR THE MOST TIMES YOU CAN AND KEEP HARD …
… AFTER AN HOUR PASSES NOW !!!
SKILLS
10′ Practice on Pistol Squat or Handstand Push Ups
CONDITIONING
“UNFAIR COACH”
Every 6 Minutes For 4 Rounds
12 Burpees
24 Body Weight Lunges
36 V-Ups
the score is the slowest time
*Compare to 03.12.20
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Sit Up
7 Waal Squat
7 Russian Baby maker
7 Walkout
SKILLS & SPECIFIC WARM UP
Squat Therapy
2 Round:
10 Air Squats
10 Lunges
5 V-Ups
5 Push-ups
Rest 1′ Min.
CONDITIONING
“YOUR BODY, YOUR FORCE”
AMRAP 10 minutes:
30 Air Squats
30 Lunges
15 V-Ups
15 Push-ups
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
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
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
10′ Practice on Pistol Squat or Handstand Push Ups
CONDITIONING
“UNFAIR COACH”
Every 6 Minutes For 4 Rounds
12 Burpees
24 Body Weight Lunges
36 V-Ups
the score is the slowest time
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 8 (2 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man
CONDITIONING
” CHAD ”
For Time
1000 Box Step Ups #50 cm
If you have a back pack wear it #20/15
