MOBILITY & WARM UP
3 Rounds:
60s Row/Bike/Ski
5 Spiderman + Reaches (each side)
5 Walkouts
5 Scap Retractions
5 Strict Pull-Ups
2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation
5 Strict Press
5 Front Squats
SKILLS & SPECIFIC WARM UP
Kipping – Push Press
CONDITIONING
“Fran Plays Ball”
21 – 15 – 9
Wall Ball #9/6
Thrusters #43/30
Pull Ups
Time cap 15′
compare to 26.10.18
MOBILITY & WARM UP
6:00 Row / Bike
On the 2:00, 4:00, and 6:00, come off the Row to complete:
5 Spiderman + Reaches (each side)
5 Walkouts
5 Scap Retractions
5 Strict Pull-Ups
2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation
5 Strict Press
5 Front Squats
Mobility & Skills
Clean Warm Up – Push Jerk
“ADD REP TO TABLE”
Every Minute On The Minute For Max Rounds
1 Push-Ups Hand Release
1 C&J #60/45
Add 2 rep every minute there after and continue until failure
MOBILITY & WARM UP
6:00 Row / Bike
On the 2:00, 4:00, and 6:00, come off the Row to complete:
5 Spiderman + Reaches (each side)
5 Walkouts
5 Scap Retractions
5 Strict Pull-Ups
2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation
5 Strict Press
5 Front Squats
MOBILITY & SKILLS
Clean Warm Up – Push Jerk
CONDITIONING
“ADD REP TO TABLE”
Every Minute On The Minute For Max Rounds
1 Push-Ups Hand Release
1 Clean & Jerk #60/45
Add 2 rep every minute there after and continue until failure
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Run/ Double Unders
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
SKILLS & SPECIFIC WARM UP
SNATCH Warm Up- T2B
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
CONDITIONING
“BREATH DEEP”
FOR TIME:
15-12-9
BURPEES BOX JUMP OVER
T2B
POWER SNATCH #43/29
TIME CAP 10′
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 14.05.19
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
Deadlift – Handstand Push Ups
Load a light load onto the barbell (about half of the working load of your “Diane” weight).
At low intensity, 2 round:
3 Deadlifts, :10s HS Hold
3 Deadlifts, 1 Wall Walk
3 Deadlifts, 2-3 Strict Handstand Pushups
CONDITIONING
“OPEN 20.3“
21 Deadlifts, 21 Handstand Pushups
15 Deadlifts, 15 Handstand Pushups
9 Deadlifts, 9 Handstand Pushups
Rx –# 102.5/70
Directly into…
21 Deadlifts, 50′ Handstand Walk
15 Deadlifts, 50′ Handstand Walk
9 Deadlifts, 50′ Handstand Walk
Pounds – #143/93
With a 9:00 Time Cap:
SCALED
Scaled (Ages 16-54) deadlift #61/43., perform hand-release push-ups, then deadlift #85/63. and bear crawl
MOBILITY & WARM UP
2 Rounds:
20 Jump Rope + 10 Slow Air Squats + 6 Cossack Squats
20 Jump Rope + 20 Hollow Rocks + 30 sec Alternating Warrior Squats
20 Jump Rope + 10 Light Russian Kettlebell Swings + 5 Inchwarms
20 Jump Rope + 10 Superman Hols + 6 Pausing Waiter Squats (3 each side)
SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
Barbell Warmup (empty BB)
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations + 5 Strict Presses + 5 Stiff-Legged Deadlifts + 5 Hang Muscle Clean + 5 Push Press
CONDITIONING
For Time:
50 Thrusters #52/35
5 Burpees to start and at the top of every minute
Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If athlete does not finish score is number of rounds and reps completed.
*compare to 29.05.19
MOBILITY & WARM UP
Barbell Thoracic Extension
Couch Stretch 2 Minutes each Side
Banded Shoulder Distraction: 1-2 Minutes Each Side
Couch Stretch: 2-3 Minutes Each Side
4 Rounds
1 Minute Easy Machine
3 Strict Pull-ups
6 Push-ups
9 Glute Bridges
12 Alternating Box Step-ups
then:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Burgener Warm Up
Feeling out the movements, our first intention here is to simply combine the couplet.
3 Rounds, resting as needed between sets (~1:00)
4 Ground to Overhead
4 Bar-Facing Burpees
CONDITIONING
“OPEN 20.1”
10 Rounds:
8 Ground to Overhead #43/29
10 Bar-Facing Burpees
15:00 Time Cap
Scaled #29/20
MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 Slow Wall Squats
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Romanian Deadlift
SKILLS & SPECIFIC WARM UP
Deadlift
2 Rounds not for time; Feeling through the combination of the workout and increase intensity to workout pace in second rounds.
2 Box Jump Over, 2 Deadlifts
3 Box Jump Over, 3 Deadlifts
4 Box Jump Over, 4 Deadlifts
CONDITIONING
“HERBIE”
For Time:
21-15-9
Box Jump Over #60/50
Deadlift #1.2 BW
MOBILITY&WARM UP
On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 – 300 mt Run
Minutes 3+4 – 40 Double-Unders + 15 Slow Air Squats + 5 Strict Pull-Ups
Minutes 5+6 – 15 AB-Mat Sit-Ups + 15 Barbell Good Mornings
2 Rounds, not fore time:
5 Wall Squats
10 One leg Stiff-Legged Deadlifts
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats
SKILLS & SPECIFIC WARM UP
Deadlift – Kipping
2 Rounds not for time; Feeling through the combination of the workout and increase intensity to workout pace in second rounds.
2 Toes to Bar, 2 Deadlifts
3 Toes to Bar, 3 Deadlifts
4 Toes to Bar, 4 Deadlifts
For Time:
1 Toes to Bar, 10 Deadlifts #102/70
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
*compare to 04.06.19
