MOBILITY & WARM UP
10′ Banded Stretch Arounds trouble Area;
400mt Easy Jog; Then:
EMOM 12′
1 – 45″ Jump Rope
2 – 45″ Plank Hold
3 – 5 Spiderman & Reach each Side
4 – 5 Slow Wall Squats
SKILLS & SPECIFIC WARM UP
Air Squat – Rope Climb
CONDITIONING
“I Don’t Know It”
For Time
50-40-30-20-10
AB-Mat Sit-Ups
Hand Release Push-Up
Air Squat
Every Rounds 200 Mt Run
Time Cap 20 minutes
MOBILITY & 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
200 mt Jog
SKILLS & SPECIFIC WARM UP
1 Round:
10 Box Jump Over
10 Double Unders
1 Round:
5 Box Jump Over
5 Double Unders
CONDITIONING
“ISN’T A CRIME!!!”
FOR TIME:
50-40-30-20 -10
Box Jump Oover #60/50
Double Under
MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog
SKILLS & SPECIFIC WARM UP
Pose Running
1 Rounds
200 Mt RUN + 5 CHEST TO BAR
1 Rounds
200 Mt RUN+5 PULL UPS
1 Rounds
200 Mt RUN + 5 TOE TO BAR
CONDITIONING
“EXTREME”
AMRAP 6:00
200 RUN
MAX C2B
AMRAP 6:00
400 RUN
MAX PULL UPS
AMRAP 6:00
600 RUN
MAX T2B
MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog
SKILLS & SPECIFIC WARM UP
1 Round:
10 Burpees
10 Cal Row
1 Round:
5 Burpees Box Jump Over
5 Cal Row
CONDITIONING
“ORGANIZED CRIME”
25-20-15-10
Burpees BJO #60/50
Cal. Row
MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog
SKILLS & SPECIFIC WARM UP
Pose Running
3 Rounds
8 Air Squat + 8 Push Ups + 8 Walking Lunges + 10x10mt Shuttle
CONDITIONING
“LOREDO”*
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 Meter Run
*compare to 18.02.18
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
SKILLS & SPECIFIC WARM UP
Squat – Squat Therapy
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
STRENGHT
On the 1:30 Front Squat 5 x 5 #75/80%
rest 5 minutes; then:
CONDITIONING
“ANNIE”*
50-40-30-20-10 Reps For Time
Unbroken Double-Unders
Sit-Ups
*compare to 16.10.2018
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”
FOR TIME:
100SU/50DU
40 Air Squat
30 AB-Mat Sit Ups
20 Push Ups
10 Burpees
20 Pushj Ups
30 AB-Mat Sit Ups
40 Air Squat
100SU/50DU
MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog
SKILLS & SPECIFIC WARM UP
10′ Practice Double Unders; then 2 Rounds
3 Pull Ups – 6 Push Ups – 9 Double Unders
CONDITIONING
“CYNDY’S COUSIN”
AMRAP 16′
7 Chest To Bar
14 Push-Ups
21 Double Unders
COMPARE TO 12-11-18
MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog
SKILLS & SPECIFIC WARM UP
hand stand push up – running pose
CONDITIONING
“TAKE BREATH BABY!!!”
AMRAP 6′
200mt Run
21 BBJO #60/50
21 HSPU
REST 3′
AMRAP 6′
400mt Run
15 BBJO #60/50
15 HSPU
REST 3′
AMRAP 6′
600mt Run
9 BBJO #60/50
9 HSPU
MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog
SKILLS & SPECIFIC WARM UP Pose Running 3 Rounds 8 Air Squat + 8 Push Ups + 8 Walking Lunges + 5x10mt Shuttle
CONDITIONING
“WELCOME BACK”
AMRAP 15”
12 Air Squats
24 Push-Ups
36 Walking Lunges
10X10 Shuttle Run
