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: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 18.07.22
WARM UP
1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
20 PVC Pass Through
10 Alternate Samson Stretch
10 kB Goblet Cossack Squats
20 Slow Prisoner Good Morning
then:
3 Rounds Not For Time
5 Single Kb Suite Case Deadlift x side
10 Alternate Kb Goblet Lunges
15 SIt Ups
20 Double Unders
SKILLS & SPECIFIC WARM UP
Pistol Squat – HSPU
CONDITIONING
“THEY CALLED HER CINDY”
AMRAP 18 minutes
5 Chest To Bar
10 Strict Handstand Push Ups
15 Pistols Alt.
BEGINNER
AMRAP 18:
5 Pull Ups
10 HSPU
15 Single Leg Squats
WARM UP
1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
20 PVC Pass Through
10 Alternate Samson Stretch
10 kB Goblet Cossack Squats
20 Slow Prisoner Good Morning
then:
3 Rounds Not For Time
5 Single Kb Suite Case Deadlift x side
10 Alternate Kb Goblet Lunges
15 SIt Ups
20 Double Unders
SKILLS & SPECIFIC WARM UP
“Back To The Basic”
AIR SQUAT – PUSH UPS – KIPPING (SWING-BUTTERFLY)
CONDITIONING
“CINDY”*
AMRAP 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
*compare to 19.12.22
BEGINNER
AMRAP 20:
5 ring rows
10 knee push-ups
15 air squats
WARM UP
3 Sets
1:00 Cardio (moderate)
10 Hanging Scap Retractions + 5 Kip to Swings
10 Alt. Leg V-Ups
5 Inchworms
10 Air Squat
SKILLS & SPECIFIC WARM UP
Kipping – Pull Ups
1 set (at workout pace):
2 pull ups
3 push ups
4 sit ups
5 air squats
CONDITIONING
“BARBARA“*
5 Sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3 minutes b/t sets-
*compare to 06.02.23
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.
*compare to 10.11.22
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 & MOBILITY
Air Squat – Kipping – Pull Up
5 Sets For Load:
5 Tempo From The Floor Shoulder Press 2-0-2
Rest 1 min Between sets
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 29.09.21
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
*compare to 13.10.22
MOBILITY & WARM UP
PARTNER ROWLING
Set 1
Row = 70m
Penalty = 3x Jumping Jacks
Set 2
Row = 100m
Penalty = Burpees
Set 3
Row = 80m
Penalty = Ring Rows
Set 4
Row = 110m
Penalty = Jumping Pull-ups
Set 5
Row = 90m
Penalty = 2x Alternating V-ups
Set 6
Row = 120m
Penalty = Strict or banded pull-ups
Rower must row as normally as possible and once they stop
rowing, they are done rowing. They must then watch the rower
continue to count up until it stops. Hopefully it stops on the right
number.
Once both partners have completed the rower and penalty, move
on the the next set.
SKILLS & SPEFIC WARM UP
Kipping – Pull Ups
CONDITIONING
“THREE TYPES”
EMOM 30
1 min. 3 Weighted Pull-ups
2 min. 5 Strict Pull-ups
3 min. 7 Kipping Pull-ups
Scaled Version
EMOM 24
1 min.8 Ring Row
2 min. 7 Jump Pull Ups
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
“Back To The Basic”
AIR SQUAT – PUSH UPS – kIPPING PULL-UP (SWING-BUTTERFLY)
CONDITIONING
“BARBARA”*
5 rounds, each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
*Rest 3 mins between
rounds
*compare to 11.01.22
Scaled version
5 rounds, each for time:
10 Ring Rows
20 Bar Push-ups
30 Sit-ups
40 Air Squats
*Rest 3 mins between
rounds
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 18.03.22
