MOBILITY & WARM UP
8 Minute Running Clock
30 Jumping Jack
20 Hollow BodyRock
10 Alternate Spiderman (5xside)
5 Push-up to Down Dog
1 set Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
CONDITIONING
“WATHS NEWS”
For Time:
100 Alternating Barbell Thrusters Lunges #20/15
*OTM – 5 Burpees over barbell
MOBILITY & WARM UP
5 Minute Bike/Row/SkyErg
Then 3 rounds of:
10 Spiderman + Reach
10 Lateral Box Step-ups
10 Kneeling Push Ups Hand Release
10 Inchworms
SKILLS & SPECIFIC WARM UP
500 Meter Bike Erg
Into…
2 Rounds:
3 Burpee Box Jumps
3 Chest to Bar Pull-ups
CONDITIONING
In a 15 Minutes Time cap
Buy-In: 1600 mt Run*
Then 5 Rounds of:
12 Burpee Box Jumps #60/50
8 Chest to Bar Pull-ups
SUB.
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: Time cap 15′
600 mt Farmer Carry 2X #24/16
Every time you put the kettlebel down perform 15 Push Up
MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
SKILLS & SPECIFIC WARM UP
Handstand Push Ups – Deadlift
3 Rounds of:
5 Handstand Push Ups + 5 Deadlift. Increase Intensity every rounds, Rest 1-2 min
CONDITIONING
“DIANE” *
21-15-9 Reps For Time
Deadlift #102/70
Handstand Push-Ups
*compare to 14.04.19
MOBILITY & WARM UP
10 Minutes For Quality:
10 Wall Squats
200 Meter Row
10 Seconds Walkouts
Then: 1 Round of Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Jerk
STRENGHT
Clean and Jerk Complex
In 10 minutes, build Your Heavy 3 Reps of:
Clean and Jerk
CONDITIONING
“Rack City”
For Time:
10 Power Cleans #70/48
50 Air Squats
10 Front Squats #70/48
50 Air Squats
10 Push Jerks 70/48
50 Air Squats
MOBILITY&WARM UP
3 Rounds
200 Meter Run
15 Calorie Bike
3 Rounds
20 Air Squats
15 Banded Good Mornings
10 Overhead Circles (Each Direction)
5 Inchworms
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
DEADLIFT
STRENGHT
Every 2’00” x 5 Rounds
5 DEADLIFT @65 @70 @75 @80 @80
CONDITIONING
“ LENDLINE NUMBER ”
AMRAP 15′:
15 THRUSTER #43/30
15 DOUBLE UNDERS
MOBILITY & WARM UP
10 Minutes For Quality:
10 Wall Squats
200 Meter Row
10 Seconds Walkouts
Then: 1 Round of Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Jerk
Warmup Set 1
With Lighter Weight:
15 Air Squats
5 Power Clean & Jerks (Touch and Go)
Then; With Workout Weight:
10 Air Squats
3 Power Clean & Jerks (Touch and Go)
10 Air Squats
CONDITIONING
“Air Fryer”
3 Rounds:
50 Air Squats
10 Power Clean & Jerks #61/43
MOBILITY & WARM UP
3 Rounds:
60 Second Row
30 Seconds PVC Pass Throughs
20 Second Side Plank (Each Side)
10 PVC Overhead Squats
2 Rounds:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Kipping – Overhead Squat
CONDITIONING
“The Sickle”
21 – 15 – 9
Overhead Squats #43/30
Toes to Bar
Time cap 15′
MOBILITY & WARM UP
2 Rounds, Not for Time:
250 mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
150 mt Row
30sec Cossack Squat
30sec Warrior Squat
5 Waiter Squats (each side)
SKILLS & SPECIFIC WARM UP
Kettlebell Swing
CONDITIONING
“CHIPPER”
For Time (with a Partner)
30 Pull-Ups
50 Wall Ball Shots
50 Sit-Ups
100 Kettlebell Swings
Perform every two minutes:
10 Burpees
Each partner does not have to complete the same number of reps; break up the reps any way you want. Every 2 minutes, on the minute, stop and complete 10 burpees.
MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
SKILLS & SPECIFIC WARM UP
Clean Warm Up
Round 1:
3 Power Clean
8 Sit Ups
4 Pull-Ups
3 Wall Ball
Round 2 – Same repetition scheme as round 1, but now with working load:
3 Power Clean
8 Sit Ups
4 Pull-Ups
3 Wall Ball
CONDITIONING
“SAM”
AMRAP 12′
6 Power Clean #61/43
22 Sit Ups
10 Pull-Ups
16 Wall Ball #9/6
