MOBILITY & WARM UP
400mt Easy Jog; then:
4 Rounds:
5 Pull-Ups
10 Slow Wall Squats
15 Hand Release Pushups
20 Sit Ups
30 mt KBOH Walk
SKILLS & SPECIFIC WARM UP
Handstand Push Up – Double Unders
CONDITIONING
“WHO STARTS WELL”
Buy in 50 Double Unders; then :
3 Rounds of
15 Handstand Push Ups
30 Single Arm KBOH Walking Lunges #16/12
400 mt Run
MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
20 Alt Warrior Strecth
Into 2 Rounds of:
300 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side
CONDITIONING
“TRICK OR TREAT 2.0”*
AMRAP 31 Minutes
31 Pull Ups
31 Double Unders
31 Pumkin Burpees Wall Balls #9/6
31 Floor Presses #43/29
31 Walking Lunges
31 Ground To Overhead #43/29
31 Air Squats
31 Knee to Elbow
31 Kb Swing #24/16
31 Calorie Row
*Compare to 31.10.18
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
Over Head Squat
CONDITIONING
“MAGENTO”
EMOM 7′:
Burpees
Over Head Squat #43/30
Pull-ups
Cals Row
Pull-ups
Over Head Squat #43/30
Burpees
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
15′ practice Handstand Push Ups
1Rounds- 6 HSPU – 6 T2B – 6 Box Step Up – 6 OH Walking Lunges x Arm – 100 mt Run
MOBILITY & WARM UP
“FIRST CHIPPER”*
30 Handstand Push Ups
30 Toes To Bar
30 Kb Box Step Up #60/50 + Kb 24/16
30 Right Arm Kb Overhead Walking Lunges #24/16
30 Left Arm Kb Overhead Walking Lunges #24/16
600 mt Run
Time Cap 15’/17′
*compare to 04.09.19
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
