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 Romanin Deadlift
SKILLS & SPECIFIC WARM UP
10′ Min. Practice Double Unders
CONDITIONING
“REVEST”
10 min AMRAP:
100 Doubles Unders,
then max rounds in
remaining time of:
10 Push Press #43/30
10 Box Jump #60/50
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:
5 Scap Retraction Push Ups
7 Push-ups
10 Russian KB Swings
12 Air Squats
SKILLS & SPECIFIC WARM UP
Chest To Bar
CONDITIONING
“Schipperone”
For Time:
20 C2B Pull-ups
40 Hand-Release Push-ups
60/45 Row Cals
80 Wall Ball #9/6
100 Walking Lunges
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:
5 Scap Retraction Push Ups
7 Push-ups
10 Russian KB Swings
12 Air Squats
SKILLS & SPECIFIC WARM UP
Running Warm Up – T2B
CONDITIONING
“REPEAT EVER”
3 x 5 min AMRAP:
2 Wall Walks
10 Kettlebell Swings #24/16
100m Run
Rest 2 min between
each AMRAP
MOBILITY & WARM UP
2 Rounds, Not for Time:
250mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
SKILLS & SPECIFIC WARM UP
Toes To Bar – Deadlift
CONDITIONING
“GAS GAS”
3 rounds for time:
18 Toes-to-Bar
9 Deadlifts, 275/185 lbs
500mt Row
MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Plank Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side
SKILLS & SPECIFIC WARM UP
15′ Chest To Bar Practice
CONDITIONING
“ANOTHER WOD”
AMRAP 10 minutes:
3 Chest To Bar
6 DB Push Press #22,5/15
9 Jumping Air Squats
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:
5 Scap Retraction Push Ups
7 Push-ups
10 Russian KB Swings
12 Air Squats
SKILLS & SPECIFIC WARM UP
Running Warm Up – T2B
CONDITIONING
“IT GOES DOWN … BUT YOU RUN !!!”
For time:
10-9-8-7-6-5-4-3-2-1
Toes To Bar
KB Swing #24/16
Run 100 m
MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The Dumbell
then:
8 Minute AMRAP of:
5 Push Ups
7 Air Squats
9 V-Ups
15 Jump Rope
SKILLS & SPECIFIC WARM UP
5 Burpees
5 Pause DB shoulder press ( single arm )
3 sec DB dip holds (front rack, upright)
5 Sit-Ups
CONDITIONING
“THE ALTERNATIVE”
2 rounds for time:
20 Burpees
30 Double DB Push Press, #22.5/15 kg
40 DB Sit-ups, #22.5/15 kg
60 Double Unders
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:
5 Scap Retraction Push Ups
7 Push-ups
10 Russian KB Swings
12 Air Squats
SKILLS & SPECIFIC WARM UP
Running Warm Up – Chest To Bar
CONDITIONING
“MISTAKE”
20 Rounds for time:
2 Chest To Bar / Hand Stand Push Up
3 DB Shoulder Press #15/12,5
5 Jumping Air Squats
Run 100m
MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Plank Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side
SKILLS & SPECIFIC WARM UP
10′ HSPU PRACTICE
CONDITIONING
“CASTLE”
EMOM 24′
10 Strict Handstand Push Ups
12 KTB Over Head Squat #24/16 (One Arm)
14 KTB Hang Power Clean #24/16 (One Arm)
16 Cal Row
5 Rounds:
20 Alternating boydweight rdls
5 Push ups to downward dog pose
1:00 Bottom of the squat hold
SKILLS & MOBILITY
1 Set:
8 Air Squat
8 Kettlebell Swing #24/16
32 Double Unders
1 Set: (at workout pace)
8 Pistols
8 Kettlebell Swing #24/16
32 Double Unders
CONDITIONING
“MILORD”
5 ROUNDS FOR TIME:
16 Pistols
16 Kettlebell Swing #24/16
32 Double Unders
