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
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Air Squats
5 Hand Release Pushups
10 Single Leg RDL
10 Sit-Ups
SKILLS & SPECIFIC WARM UP
Shoulder Press – Push Press – Push Jerk
CONDITIONING
“MAGMA”
In a 20’Time; 5 Rounds For Time
21 Push Ups
15 Shoulder To Overhead #43/30
400 mt Run
5 Rounds:
20 Alternating boydweight rdls
5 Push ups to downward dog pose
1:00 Bottom of the squat hold
SKILLS & MOBILITY
1 Set: (at workout pace)
7 Box Jump Over
14 Ketlebell Swing #24/16
100Mt Run
CONDITIONING
“FREQUENCY”
3 Rounds For Time: time cap 20′
20 Box Jump Over
30 Ketlebell Swing #24/16
400Mt Run
MOBILITY & WARM UP
8:00 Clock:
30 Jumping Jack
5 Inchworms
10 Alternating step back lunges (each)
SKILLS & SPECIFIC WARM UP
2 Round Rest; Rest 1:00 min. Btwn The Roundas
15 Double Unders
5 Push Press #52/35
5 Walking Lounges
CONDITIONING
“ANONIMOUS“
EMOM x 20 Minutes:
Min 1: Max Double Unders
Min 2: Max Reps Push Press #52/35
Min 3: Max Reps Walking Lounges
Min 4: Rest
5 Rounds:
20 Alternating boydweight rdls
5 Push ups to downward dog pose
1:00 Bottom of the squat hold
SKILLS & MOBILITY
1 Set: (at workout pace)
6 Push Up Hand Release
6 Hang Squat Clean #43/35
12 Double Unders
CONDITIONING
“SUPER PUMP”
AMRAP 15′:
18 Push Up Hand Release
18 Hang Squat Clean #43/35
36 Double Unders
MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 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
Front Squat – Kipping
2 Chest To Bar
3 Lateral Burpees
4 Front Squat
100m Weighted Run
CONDITIONING
“Straight Ahead”
AMRAP 20
5 Chest To Bar
7 Lateral Burpees
9 Front Squats #60/40
200m Weighted Run 25/15
COMPARE TO 30/10/19
MOBILITY & WARM UP
EMOM 12′
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – Over Head Squat
CONDITIONING
“Nasty Nancy”
400-m run
15 overhead squats #43/30
15 bar-facing burpees
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
3 Sets
1:30 Bike/Row/Ski (switch machines for each round. Perform with increasing intensity each round) OR Jog each round
10 Back Squat empty barbell
10 Barbell RDL
10 push ups
10 Scap Retraction
SKILLS & SPECIFIC WARM UP
Clean Warm Up
CONDITIONING
“ENDEAVOUR”
42-30-18
AB-Mat Sit Up
21-15-9
Back Squats #80% BW
60-40-20
Double Unders
-Rest 2:00-
18-12-9
Chest To Bar
9-6-3
Power Cleans #70% BW
60-40-20
Double Unders
Time Cap set 1: 12 minutes
Time Cap set 2: 12 minutes
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 200mt Run
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-ps
SKILLS & SPECIFIC WARM UP
Ring Dip – Push Press
CONDITIONING
“YOU DECIDE OR NOT”
In a 20 miutes Time caps 5 Rounds For Time
15 Pull Ups
21 Kb Swing #24/16
15 Box Jump Over
400 mt Run
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
SKILLS & SPECIFIC WARM UP
Kipping – Kb Swing
CONDITIONING
“HELP!!!”
3 Rounds For Time
50 Air Squats
12 Push Press #60% BW
500 mt Run
7 Bar Muscle Ups
12 Kb Swing #24/16
100 Double Unders
