MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run
5 Scap Retractions
5 Strict Pull-Ups
10 Push Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold
SKILLS & SPECIFIC WARM UP
Kipping – Pull Ups
2 Rounds
2 Pull Ups – 4 Burpees – 6 Sit Ups
CONDITIONING
“BONDY”
AMRAP in 20 minutes
6 Pull-Ups
11 Burpees
24 Sit Ups
If have a west or body armor, wear it #9/6
MOBILITY&WARM UP
10′ Banded stretch; Then:
EMOM 20 minutes
Minute 1 – 200 Meter Run
Minute 2 – 1 Round of “Strict Cindy”
Minute 3 – 50s Bike or Row
Minute 4 – 20 Sit Ups
SKILLS & SPECIFIC WARM UP
Clean Warm up; Then:3 Rounds
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerk
CONDITIONING
“DT”*
5 Rounds For Time
12 Deadlifts #70/45
9 Hang Power Cleans #70/45
6 Push Jerks #70/45
*compare to 28.11.18
MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
Then:
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS & SPECIFIC WARM UP
Pose Running
CONDITIONING
BENCHMARK
“JERRY”
For Time
1600 mt Run
2000 meter Row
1600 mt Run
MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog
SKILLS & SPECIFIC WARM UP Pose Running 3 Rounds 8 Air Squat + 8 Push Ups + 8 Walking Lunges + 10x10mt Shuttle
CONDITIONING
“LOREDO”*
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 Meter Run *compare to 19.09.17
MOBILITY & WARM UP
15′ Banded Stretch + Trigger Point; Then:
Buy in 400 Meter Run into:
27-21-15:
Hip Extensions
After each set, complete 3 Spidermans x side + 15 AB-Mat Sit-Ups + 5 Good Mornings + 5 Back Squats + 5 Stiff-Legged Deadlifts
Cash Out 400 meter run
Then.
2 Rounds:
45″ of Slow Wall Squats
45″ Warrior Squats
SKILLS & SPECIFIC WARM UP
Pose Running Technique
2 Rounds of: 100 mt Run + 3 DB Deadlift + 5 Burpees
CONDITIONING
“TUMILSON”
8 Rounds For Time
200 meter Run
11 Dumbbell Burpee Deadlifts #25/17.5
Time Cap 15 minutes
WARM UP
3 rounds on empty bar of:
5 Deadlifts
5 Hang Power Clean
5 Front Squats
5 Push Presses
5 Back Squats
MOBILITY & SKILLS
Squat Therapy – Sumo Deadlift High Pull
CONDITIONING
“Happy Birthday Spider-Man”
On Continuos Running Clock in 22′ Time Cap
A: Max Cal Row in 5 minutes
B: Find in 6 minutes Max Reps of OverHead Squats #50% BW
C: Untill the End Of Time complete the AMRAP 11′
6 Wall Climb
14 Sumo Deadlift High Pull #50% BW
20 Cal Row
18 AB-Mat Sit Ups
WARM UP
AMRAP 8′
250 mt Row/200mt Run
20 mt Bear Crawl
15 Air Squat
10 Indu Push ups
5 Burpees
MOBILITY & SKILLS
Clean Warm up – HSPU
CONDITIONING
“DOM”
For Time
50 calorie Row
Then:
10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans #45/35
Handstand Push-Ups
Then:
50 Calorie Row
WARM UP
With a PVC Boomstick : 25 Each
Shoulder Dislocated
Shoulder Press
Overhead Squat
Romanian Deadlift
Good Morning
MOBILITY & SKILLS
Specific Warm Up
CONDITIONING
In 40′ Cap time
Buy in 1600mt Run; Then:
AMRAP (partner) Untill 40′
8 Man Makers #20/12
2 Rope Climbs #15 ft
10 Toes to Bar
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag/plate #20/10. When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.
Cash Out
3200mt Run
