MOBILITY & WARM UP
800 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats
SKILLS & SPECIFIC WARM UP
2 Rounds not for time:
6 Box Jump Overs
8 KB Swings #24/16
30m Single Arm KB OH Carry #24/16
CONDITIONING
“JUMP CARRY”
4 Rounds for time:
15 Box Jump Overs
18 KB Swings #24/16
100m Single Arm KB OH Carry #24/16
MOBILITY & WARM UP
800 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Sit Up
8 Wall Squat
6 Russian Baby maker
4 Walkout
SKILLS & SPECIFIC WARM UP
10′ Practice Double Unders
CONDITIONING
“ANNIE”*
50-40-30-20-10 Reps For Time
Double-Unders
AB-Mat Sit-Ups
*compare to 28.02.20
MOBILITY & WARM UP
800 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Sit Up
7 Wall Squat
7 Russian Baby maker
7 Walkout
SKILLS & SPECIFIC WARM UP
Double Unders
CONDITIONING
“OPEN 21.1”
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.
WORKOUT 21.1 – FOUNDATIONS
For time:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Sit Up
7 Wall Squat
7 Russian Baby maker
7 Walkout
SKILLS & SPECIFIC WARM UP
Squat Therapy
2 Round: (Easy )
20 Box Jumps, #60/50
20 AB-Mat sit Ups
250 Mt Row
Rest 1′ Min.
CONDITIONING
“YOUR BODY IS THE KEY”
3 Rounds:
20 Box Jumps #60/50
20 AB-Mat sit Ups
Immediately into:
1000 Mt Row
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
