MOBILITY & WARM UP
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups
CONDITIONING
“MURPH”*
1600 mt Run
100 Pull Ups
200 Push Ups
300 Air Squats
1600 mt Run
If You have a Vest or Body Armor wear it Vest #9/6
Partition the Pull-Ups, Push-Ups, and Squats as needed.
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 8 (2 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man
CONDITIONING
” CHAD ”
For Time
1000 Box Step Ups #50 cm
If you have a back pack wear it #20/15
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
BURGENER WARM UP
CONDITIONING
20 Deadlifts #100/70
Run 400m
20 KB swings #24/16
Run 400m
20 Overhead Squats #52/35
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps #60/50
Run 400m
20 DB Squat Cleans 22.5/15
Run 400m
WARM UP
AMRAP 12′
20 Double Unders / 60 Single Unders
15 Butterfly Sit Ups
200m Run
15 Plate Ground to Overhead #10/5
SKILLS & SPECIFIC WARM UP
Pose Running
CONDITIONING
“WHITING”
In a 19′ Time Cap
Buy In 1600 mt Run
Then 5 Rounds
27 Air Squats
18 Push Ups
If you finish, start again on the run.
MOBILITY & WARM UP
Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups
SKILLS & SPECIFIC WARM UP
Clean Warm up – Jerk ; Then:
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 04.04.19
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 18.02.18
WARM UP
4 Rounds for time:
20 Double Unders
20 Hollow Body Rock
20 Double Unders
5 Inch Worms
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
*compare to 28.10.19
MOBILITY & WARM UP
8 minutes for quality
3 Plank Walkout
6 Russian Baby Makers
9 Odd Object Romanian Deadlifts
Odd Object Warmup
Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges
SKILLS & MOBILITY
Double Under for 10′ practice
CONDITIONING
“90 FEAR!”
21-15-9:
Odd Object Squat Cleans
50 Double Unders After Each Round
Directly Into…
9-15-21
Single Arm Odd Object Overhead Squats
50 Double Unders After Each Round
Odd Object #30% BW
REST DAY!
DAY OFF!!!
“Non farti distrarre dalle critiche. Ricorda che il solo assaggio del successo che hanno molte persone è quando ne mordono un pezzo da te.”
ZIG ZIGLAR
