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:
7 Push Up Scap Retraction
7 Push Ups
30 Sec Skip
30 Sec Jumping Jack
SKILLS & SPECIFIC WARM UP
Running Warm Up
CONDITIONING
“ONLY BODY WEIGHT”
TEST DAY
Max Reps Strict Pull Ups / Pull Ups / Ring Row
Max Reps Push Ups
800 mt Run
*Rest 5 minute between
rounds
MOBILITY & WARM UP
12 Minutes For Quality
5 Push Ups Hand Release
10 Wall Squat
20 Single Unders
30 Seconds Inchworms
SKILLS & SPECIFIC WARM UP
15′ to practice handastand -handstand push up
CONDITIONING
“SHAKE”
AMRAP 5min x 4
400m run Then max unbroken Handstand Hold when you stop the set is over and rest the ryemaining time. If You don’t Have HS Hold Scale facing the wall
MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
CONDITIONING
“WALLY WEST”
FOR TIME:
3 ROUNDS
1600Mt Run
32 Push Ups
MOBILITY & WARM UP
12 Minutes For Quality
5 Push Ups Hand Release
10 Wall Squat
20 Single Unders
30 Seconds Inchworms
SKILLS & SPECIFIC WARM UP
Pose Running
CONDITIONING
“SHINY ARMOR”
AMRAP 20 min
600 mt Run*
10 Burpees* (IF YOU DON’T HAVE A VEST, PERFORM 15 BURPEES)
*If you have a vest wear it #9/6
MOBILITY & WARM UP
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
SKILLS & SPECIFIC WARM UP
1 Round:
250 Mt Row
3 Push UP
6 Jumping Lunges
9 V Ups
CONDITIONING
“FUGITIVE”
FOR TIME:
2000Mt Row
Every 2:00 Minutes
5 Push UP
10 Jumping Lunges
15 V Ups
MOBILITY & WARM UP
Amrap 10 min For Quality
1 min jog
7 Russian Dumbbell (Or Kettlebell) Swings
7 alternating v-ups (each side)
7 Single Leg RDL’s (each side)
SKILLS & SPECIFIC WARM UP
Pose Running
2 Rounds:
200m Run
6 Burpees
6 V-Ups/Toes To Bar
CONDITIONING
4 Rounds For Time
600m Run
40 Burpees
20 Toes To Bar
MOBILITY & WARM UP
12 Minutes For Quality
5 Push Ups Hand Release
10 Wall Squat
20 Single Unders
30 Seconds Inchworms
SKILLS & SPECIFIC WARM UP
Pose Running – Air Squat
CONDITIONING
“OXYGEN”
AMRAP 5min x 4
400m run Then max unbroken Air Squat when you stop the set is over and rest the ryemaining time.
MOBILITY & WARM UP
2 Rounds For Time
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
10′ Practice of Double Unders
2 Rounds not for time of:
10 double Unders + 5 sit ups + 10 double Unders + 3 Sit Ups
CONDITIONING
“ANNIE”*
50-40-30-20-10 Reps For Time
Unbroken Double-Unders
Sit-Ups
*compare to 04.04.20
MOBILITY & WARM UP
2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats
2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side
SKILLS & SPECIFIC WARM UP
2-3 Rounds:
250 Meter Row
4 Burpees Over The Row
CONDITIONING
Every 4:00 for 5 Sets:
500 Meter Row
15 Burpees Over The Row
the score is given by the slowest round
MOBILITY & WARM UP
3 Rounds:
30 Double Unders
15 Hollow Rocks
12 Superman Hold
6 Kip Swing
3 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
5 Strict Toes to Bar
SKILLS & SPECIFIC WARM UP
Pose Running
CONDITIONING
“GERONIMO”
10 Rounds For Time
400 mt Run
10 Burpees
