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
6 Alt DB Snatch
6 Box Jumps
4 Alt DB Snatch
4 Box Jumps over
CONDITIONING
“OPEN 17.1”
For time:
10-20-30-40-50
Alt. DB Snatch, #22.5/15
15-15-15-15-15
Burpee Box Jump Overs #60/50
*Time cap: 20 mins
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 Bent KB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats
SKILLS & SPECIFIC WARM UP
Broad Jump
4 Hop Jumps Over the KB
4 Tuck Jumps
4 Broad Jumps
KB Goblet Squats
5 x air squats + 3 sec bottom hold
5 x air squats
3 x KB goblet squats + 3 sec bottom hold
3 x KB goblet squats
Single Arm KB Overhead Carries (light KB)
Perform 10 m carry each arm
CONDITIONING
“IRON FIST”
35-25-15-5 reps
Broad Jumps, 1,5 mt
KB Goblet Squats
100m Single KB Overhead Carry
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:
10 Scap. Retraction push Up
5 Judo Push Up
5 Walkout
5 Russian Baby Makers
SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time: (Add. Weight Every Round)
8 Bar Facing Burpees
8 Sumo Deadlift High Pull
CONDITIONING
“BARPULL”
For time:
21-18-15-12-9 reps
Bar Facing Burpees
Sumo Deadlift High Pull #61/40
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:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts
SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time: (Light Weight)
10 Burpees
10 Single Arm DB Front Rack Lunges (Change every 10)
10 DB Sit-ups, 30/20 lbs
10 DB Push Jerks (Change every 10)
CONDITIONING
“BREAKS ”
For Time:
40 Burpees
40 Single Arm DB Front Rack Lunges (Change every 10) #22,5/15
40 DB Sit-ups #22,5/15
40 DB Push Jerks (Change every 10) #22,5/15
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 Push Up
10 Wall Squat
5 Spiderman + Reach (each side)
5 Russian Baby Makers
SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
5 Push-ups
10 KB Goblet Squats #24/16
12 Russian KB Swings #24/16
CONDITIONING
“DOOMBELL”
4 rounds for time:
15 Push-ups
25 KB Goblet Squats #24/16
35 Russian KB Swings #24/16
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:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts
SKILLS & SPECIFIC WARM UP
Barbell Warm Up
2 Rounds Not For Time:
10 Ab-Mat Sit Up
10 DB Snatch #22,5/15
CONDITIONING
“CORE LAB ”
For time:
30-25-20-15-10-5
Ab-Mat Sit Up
DB Snatch #22,5/15
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 Push Up
10 Wall Squat
5 Spiderman + Reach (each side)
5 Russian Baby Makers
SKILLS & SPECIFIC WARM UP
Barbell Warm Up
2 Rounds Not For Time: (Increse Weight Every Rounsds)
4 Hand Stand Push Up
2 Front Squats
2 Thrusters
2 Push Press
CONDITIONING
“PUNCH THE HEAD”
AMRAP 16 Minutes:
8 Hand Stand Push Up
4 Front Squats #52,5/35
4 Thrusters #52,5/35
4 Push Press #52,5/35
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 Push Up
10 Wall Squat
5 BB Good morning
5 BB Shoulde Press
SKILLS & SPECIFIC WARM UP
10′ Practice Hand Stand Push Up – Clean
CONDITIONING
“EASY TO SEE”
AMRAP 20 minutes:
1 Deficit Strict Hand stand Push Up
1 Power Clean #81/55
9/6 Cal. Row
MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction Push Ups
20 Hollow Body Rock
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
1 Round
2 Strict Hand Stand Push Up
4 Hang Power Snatch #52/35
6 Burpees Over The Bar
CONDITIONING
“FANTASTIC“
AMRAP 18′
5 Strict Hand Stand Push Up
7 Hang Power Snatch #52/35
9 Burpees Over The Bar
MOBILITY & WARM UP
3 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
SKILLS & SPECIFIC WARM UP
10′ PRACTICE HAND STAND PUSH UP
CONDITIONING
“DOMINO”
For Time:
30 Strict Hand Stand Push Ups
90″ Sec. Rest
60 Strict Press #35/25
