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
MOBILITY & WARM UP
2 Sets:
40 Jump Rope
30 Second Push-up Plank Hold
20 Reverse Lunges (10 Each Side)
10 Russian Baby Makers
2 Rounds:
6 Cossack Squats
12 Hollow Rocks
6 Pausing Air Squats
12 Superman
SKILLS & SPECIFIC WARM UP
Front Squat
5 Burpees Box Jump Over
3 Front Squats
200 mt Run
CONDITIONING
“ON THE WAY”
In a 20 min Time cap 3 Rounds Of:
15 Burpees Box Jump Over
10 Front Squats #60/40
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
15′ Hand Stand Push Ups Practices – Double Unders
CONDITIONING
“TORRENT”
FOR TIME: Time cap 20′
50 Double Unders
30 DB Snatch Alternating #22.5/15
50 Double Unders
20 hand Stand Push Ups
50 Double Unders
10 Single Arm Alternating Devils Press #22.5/15
50 Double Unders
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
“PUSH AND PULL”
AMRAP 20′
5 Ring Dips
7 Chest To Bar
9 Push Press #52/35
400 mt Run
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
SNATCH
CONDITIONING
“THROW IT DOWN”
For Time: Time Cap 20′
5 Rounds
10 Ring Dip
10 Hang Power Snatch #43/30
500 mt Row
MOBILITY & WARM UP
3 Rounds:
20 Double Unders + 10 Good Morning
20 Double Unders + 10 Back Squats
20 Double Unders + 10 Push Jerk Behind tne neck snatch grip
20 Double Unders + 10 Deadlift Snatch Grip
SKILLS & SPECIFIC WARM UP
15′ practice Handstand Push Ups
CONDITIONING
“DEFCON 5”
AMRAP 20′
5 Strict HSPU
10 Power Snatch #53/35
50 Double Unders
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-Ups
CONDITIONING
“ TABATA WORKOUTS”*
For Total Reps in 20 minutes; Rest 1′ every Tabata
Tabata Burpees
Tabata Wall Balls #9/6
Tabata Floor Press#40/25
Tabata Calorie Row
Tabata Clean&Jerk #40/25
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
Clean-Thruster
CONDITIONING
“WINNING LADDER”
For Time: Time Cap 12′
6 Rounds
5 Burpees Box Jump Over #60/50
4 Hang Clean #43/35
3 Thruster #43/35
MOBILITY & WARM UP
3 Sets:
40 Jump Rope
30 Second Push-up Plank Hold
20 Reverse Lunges (10 Each Side)
10 Russian Baby Makers
2 Rounds:
6 Cossack Squats
12 Hollow Rocks
6 Pausing Air Squats
12 Superman
CONDITIONING
“JELLY BELLY”
5 Rounds:
30 HR Push Ups
30 Wallballs #9/6
30 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
Wall Ball Clean
2 Rounds- 5 Toes to Bar – 10 Wall Ball – 100 mt Run
Rest 1′ from rounds
CONDITIONING
” PINBALL ”
AMRAP 20 min
15 Toes To Bar
30 Wall Ball #9/6
60 mt Shuttle Run #(6×10 mt)
