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
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 18.10.21
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
*compare to 23.11.20
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 11.06.22
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
Kipping – Toes To Bar
PRE-WORKOUT STRENGTH
every 3 min x 5 Sets For Load:
5 Tempo Strict Press
Two-second press, two-sec-
ond reset
CONDITIONING
“FRIDAY FEELING“
For Time
10-9-8-7-6-5-4-3-2-1
Burpees Pull Ups
Box Jump #60/50
EMOM
5Toes To Bar
WARM UP MOBILITY & WARM UP
Set 1
10 ATY Raises
20 Hand Release Push-ups
30 Shoulder Taps in Plank
40 Skier Jacks
Set 2
10m Bear Crawl
:20 Pike Hold
10m Crab Walk
:20 Pike Push-ups
Set 3
5 Wall Walks
20 Air Squats
:30 Handstand Hold
MOBILITY & SKILLS
Handstand Push Up – WS Walk
Set 1
:20 Plank Hold
Rest :10
:20 Pike Hold
Rest :10
:20 Handstand Hold
Rest :10
Set 2
:30 Air Squats
Set 3
:20 Bear Crawl
Rest :10
:20 Wall Walk
Rest :10
:20 Handstand Walk
Rest :10
Set 4
:30 Air Squats
Set 5
:20 Pike Push-ups or Push-ups
Rest :10
:20 Handstand Push-up Negatives
Rest :10
:20 Handstand Push-ups
Rest :10
CONDITIONING
“WHAT?”
For Time:
2:00 Handstand Hold
100 Squats
1:30 Handstand Walk (for
distance) – 50m Bear Crawl
100 Squats
15 Handstand Push-ups
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 05.05.22
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
