MOBILITY & WARM UP
AMRAP 10:
10 Cal Row (easy to moderate pace)
5 Reverse Lunge / Leg
10 Air Squats
5 Single Arm Ring Rows / Arm
MOBILITY & SKILLS
Muscle up – Chest To Bar
Set 1
2 Muscle-ups – Chest to Bar
20 Air Squats
2 Muscle-ups
20/18 Calorie Row Easy
Set 2
1 Muscle-ups
20 Air Squats
1 Muscle-ups
20/18 Calorie Row
CONDITIONING
“MUUG”
For Time:
5 Muscle-ups /15 Chest To Bar
100 Air Squats
5 Muscle-ups/ 15 Chest To Bar
100/75 Calorie Row
MOBILITY & WARM UP
Set 1
:30 Alternating Samson Stretch
:30 Doorway Stretch x Arm
Set 2
:30 Jumping Jacks
10 Ring Rows
Set 3
:30 Single Unders
8 Single Arm Ring Rows x Arm
Set 4
:30 Double Unders or Attempts
8 Strict Pull-ups
• Athletes may use a band if needed
SKILLS & SPECIFIC WARM UP
Kipping – Chest To Bar –
Take 10 minute for work on Pistol Squat
CONDITIONING
“BLACK RAIN”*
AMRAP 20:
4 Chest To Bar
20 Alternating Single-Leg
Squats
40 Double Unders
MOBILITY & WARM UP
Set 1:
20 Jumping Jacks
10 Pulls on the rower (Easy pace)
• Focus on sitting up tall on the rower and take a look at two numbers on the
screen, Strokes per minute and Split time per 500m. Just take note of them.
Set 2:
20 Mountain Climbers
10 Pulls on the rower (18-20 Strokes per minute pace)
• At a 18-20 Strokes per minute pace, notice your split time per 500m. It should
be slow.
Set 3:
20 Skier Jacks
10 Pulls on the rower (22-24 Strokes per minute pace)
• At a 22-24 Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
faster.
Set 4:
20 Alternating Jumping Lunges
10 Pulls on the rower (26-30 Strokes per minute pace)
• At a 26-30 Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
even faster.
Set 5:
20 Double Knee Tuck in Plank
10 Pulls on the rower (35-40+ Strokes per minute pace)
• At a 35-40+ Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
the fastest of any set.
SKILLS & SPECIFIC WARM UP
Take 10 minute for work on Rope Climb Progression
CONDITIONING
“PURPLE RAIN”*
5 ROUNDS FOR CALORIES
AMRAP 2:
3 Rope Climbs / 6 Strict Pull Ups
Max Calorie Row
Rest 3:00 between rounds
MOBILITY & WARM UP
600mt run jog
then:
On a 8:00 clock:
3 Rounds of :30 of Each:
Soldiers Kicks
Knee Hug-to-Chest
Side Shuffle
Crossover
High Knees
Butt Kickers
SKILLS & SPECIFIC WARM UP
3 Sets:
5 Synchro Box Step-ups
5 Synchro Burpees
50m Row / Partner
CONDITIONING
Buy in 50 Partner Medball-Toss Sit-ups #9/6
Then:
2 ROUNDS FOR TIME
40 Synchro Box Step-ups #60/50
30 Synchro Burpees
2k Row
Time Cap 30′
TEAM OF THREE OPTION
• All three athletes perform the synchro options together.
• Team of three will increase the row to 2400m and split the row into
100-200m increments.
4 sets
30 Mountain Climbers
Rest :10
30 Alternating V Up
Rest :10
Then:
1 Set:
400Mt
SKILLS & SPECIFIC WARM UP
Gymnastic – Run
CONDITIONING
“BIG EVENT 10″
For time: Team of 2
45 toes-to-bars
2500Mt Run or Row
45 Chest To Bar
2500Mt Run or Row
45 Muscle Up
Time cap: 40 min.
MOBILITY & WARM UP
600 mt run
20 PVC Shoulder Dislocates
30 PVC Figure 8’s ( 15xside )
10 Dynamic Squats
30 Jumping Jacks
then:
10 Minute AMRAP of:
20 Double Unders
7 Scap Retraction
7 Kipping Swing
7 Walkout
7 Down Under
SKILLS & SPECIFIC WARM UP
Ring Dips
CONDITIONING
“MY TREASURE”
5 Rounds for Time
10 Ring Dips*
50 Double Unders
*Scaled: Narrow Grip Push Up
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:
10 Minute AMRAP of:
20 Double Unders
7 Scap Retraction
7 Kipping Swing
7 Walkout
7 Down Under
SKILLS & SPECIFIC WARM UP
Pull Up – Running Warm Up
CONDITIONING
“THE MILE OF FEAR”
4 Rounds for Time
10 Burpees
10×10 mt Shuttle Run
10 Air Squats
10×10 Shuttle Run
10 Push-Ups
10×10 Shuttle Run
10 Sit-Ups
10×10 Shuttle Run
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:
10 Minute AMRAP of:
7 Sit Up
7 Wall Squat
7 Russian Baby maker
7 Walkout
SKILLS & SPECIFIC WARM UP
Chest To Bar
CONDITIONING
“RAMPAGE”
15 Min Ascending
AMReps:
2 C2B Pull-ups
2 Cals Row
*Add 2 reps to each
movement each round
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
2 RNFT 1′ min rest
10 Air Squats
10 Push-ups
10 Walking Lunges
200 m Run
CONDITIONING
“Loredo”
6 RFT
24 Air Squats
24 Push-ups
24 Walking Lunges
400m Run
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:
10 Sit Up
8 Wall Squat
6 Russian Baby maker
4 Walkout
SKILLS & SPECIFIC WARM UP
PULL UPS – RING DEEP
CONDITIONING
“EXTRA EFFORT”
Max Set Strict Pull-ups
Max Set Ring Dips
Row 1km for time
*Rest 5 minutes between
each effort
