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
MOBILITY & WARM UP
2 Rounds, Not for Time:
30 DU
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
30sec Cossack Squat
30sec Warrior Squat
5 Waiter Squats (each side)
SKILLS & SPECIFIC WARM UP
10′ minutes practice Double Under-Kipping Swing-Pull Ups
CONDITIONING
FOR TIME:
“CIRCLE OF FIRE”
Double Under 60-50-40-30-20-10
Pull-Ups 9-12-15-18-21-27 “
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike / 250 mt Row / 200 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 & SPECIFIC WARM UP
Handstand Push Ups / Ring Dip
Then 3 Rounds of
300/250/200 mt row
3 HSPU – 5 Ring Dips – 7 Push Ups
rest 1-2 minutes from rounds
CONDITIONING
3 Rounds For Time
21-15-9 Cal Row
Handstand Push-Ups Ring Dips Push-Ups
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 19.09.17
MOBILITY & WARM UP 10′ Stretches Arounds Trouble Area, Then: 3 Rounds Not For Time 200 mt Run 30sec Alternating Samson Stretches 1 Round of Strict Cindy 30sec Spidermans & Reach
SPECIFIC WARM UP 2 Rounds30 sec row – 4 BJO – 6 Knee To Elbow – 10 Double Unders Rest 1′ Between rounds.
CONDITIONING For Time Buy In 50 Cal Row; Then: 5 Rounds 10 Box Jump Over #60/50 20 Knee To Elbow 30 Double Unders
SKILLS Practice 10/15 minutes on Hanstand Push Ups
MOBILITY & WARM UP
10′ Banded Stretch Arounds trouble Area;
600mt Easy Jog; Then:
EMOM 12′
1 – 45″ Bike / Row
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 You”
For Time
50-40-30-20-10
AB-Mat Sit-Ups
Hand Release Push-Up
Air Squat
Double Unders
Every Rounds 1 Rope Climb
Time Cap 20 minutes
BEGINNER & INTERMEDIATE
REST DAY!!
AT 11, IT’S QUALIFY TIME
come and see our athletes who compete online for the next competitions
AT 13.30 ADVANCED TRAINING
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 GHD / AB-Mat Sit Ups
5 Strict Pull Ups
SKILLS & SPECIFIC WARM UP
15′ Practice Rope Climb/Muscle Up
Then 3 Rounds of
300/250/200 mt row
5 – 4 – 3 Burpees Box Jump Over
3 – 2 – 1 Bar Muscle Ups/Chest To Bar
rest 1-2 minutes from rounds
CONDITIONING
A) 5RFT
25/18 Cal AirDyne
2 Rope Climb / 6 Chest To Bar
Rest 5′ Then:
B) AMRAP 16′
1000mt Row
15 Burpee Box Jump Over #60/50
6 Bar Muscle Ups/8 Strict Chest To Bar
MOBILITY & WARM UP
10′ Banded Stretch Arounds trouble Area;
600mt Easy Jog; Then:
EMOM 12′
1 – 45″ Bike / Row
2 – 45″ Plank Hold
3 – 5 Spiderman & Reach each Side
4 – 5 Slow Wall Squats
SKILLS & SPECIFIC WARM UP
10′ Practice on Handstand Push Ups
2 Rounds
10 Double Unders
5 Sit Ups
Rest 3′ and start
CONDITIONING
“ANNIE”
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups
*compare to 26.01.2018
