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
SKILLS
Work 15′ on Handstand Push Ups/Handstand Walk
CONDITIONING
“ PUSH & PULL ”
EMOM 16 minutes
Odd: Max Unbroken Strict Handstand Push Ups
Even: Max Unbroken Strict Supinated Chest To Bar
WARM UP
5 Rounds for time:
20 Double Unders
10 Russian Ktb Swing
15 Cal Row
4 Inch Worms
MOBILITY & SKILLS
Work 15′ on Handstand Push Ups/Handstand Walk
CONDITIONING
“BAT 21”*
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′
*COMPARE TO 23/05/19
WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute
Conditioning
“ACTIVE REST”
AMRAP 10 (as many rounds possible in 10 minutes EASY )
10 RKB Swings #2/416
10 Burpees
10 Sit-Ups
10 Air Squats
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
SKILLS
KIPPING – KIPPING PULL UP
CONDITIONING
“EXTREME PULL UP”
EMOM 12′
Perform 6/12 Strict Pull Up
WARM UP
3 Rounds for time:
20 Double Unders
10 Russian Ktb Swing
10 Cal Row
1 Round of “CINDY”
4 Inch Worms
MOBILITY & SKILLS
Handstand Push Ups -Pistols Squats
CONDITIONING
“MARY”*
AMRAP 20 Minutes
5 Handstand Pus Ups
10 Pistols
15 Pull Ups
Good Scores for “Mary”
– Beginner: 7-8 rounds
– Intermediate: 9-12 rounds
– Advanced: 14-16 rounds
– Elite:17-21 rounds
Intermediate Option
3 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs
Beginner Option
4 rounds for time of:
10 jumping pull-ups
20 knee push-ups
30 squats
*compare to 08.08.19
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
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′
*compare to 02.09.19
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
