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
Clean Warm Up
2 Rounds not for time of:
10 double Unders + 5 sit ups + 1 Clean
CONDITIONING
AWFUL ANNIE
For time:
50-40-30-20-10
Double-under
AB-Mat sit-up
5-4-3-2-1
Clean #85/60
MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats
SKILLS & SPECIFIC WARM UP
Squat Therapy – Over Head Squat
CONDITIONING
“BRUUUMM!!!”
3 Rounds For Time:
30 Over Head Squat
30 AB-Mat Sit Ups
400 Mt Run
MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats
SKILLS & SPECIFIC WARM UP
Clean Warm Up; then: 2 Rounds, Rest 1-2 min
200 mt Run + 3 Burpees Box Jump + 2 Squat Clean
CONDITIONING
“JUMP BY JUMP”
5 Rounds For Time
400 Meter Run
15 Burpees Box Jumps #60/50
9 Squat Clean #61/40
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
Burgener Warm Up
CONDITIONING
“TURN AGAIN”
4 Rounds For Time
500 mt Run
50 Sit Ups
20 Alternate Kb Snatch #24/16
MOBILITY & WARM UP
EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Pull-Ups + 5 Kip Swings
SKILLS & SPECIFIC WARM UP
Toes To Bar– Wall Ball
3 Rounds, increase intensity
10/7 Calorie Row + 4 Toes To Bar + 4 Wall Ball
CONDITIONING
“Watch Out ”
6 Rounds For Time: TIME CAP 16 MINUTES
20/15 Calorie Row
15 Toes To Bar
10 Wall Ball
MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats
SKILLS & SPECIFIC WARM UP
2 Rounds, Rest 1-2 min
200 mt Run + 5 Box Jump + 5 Wall Ball
CONDITIONING
“KELLY”*
5 Rounds For Time
400 Meter Run
30 Box Jumps #60/50
30 Wall Ball Shots #9/6
*compare to 16.12.17
MOBILITY&WARM UP
3 Rounds Not For Time
200 Meter Run
20 Plank March
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Burgener Warm Up
CONDITIONING
“those who make mistakes pay”
4 Rounds For time
400 mt Run
20 Lateral Burpees
10 Power Snatch #53/35
Time Cap 16 minutes
MOBILITY & WARM UP
30 Seconds Single Unders
30 Seconds Lateral Squats
30 Seconds Active Spidermans
30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Mountain Climbers
30 Seconds Single Unders
30 Seconds Air Squats
30 Seconds Frog Hops
30 Seconds Single Unders
30 Seconds Goblet Squats
30 Seconds Slow Burpees
SKILLS & SPECIFIC WARM UP
Squat Therapy
CONDITIONING
“Three Times”
AMRAP 4:
Buy-In: 50 Double Unders
Into Max Rounds:
6 Close Grip Push Ups
12 Alternate Dumbbell Snatch #22,5/15
Rest 2 Minutes
AMRAP 4:
Buy-In: 50 Double Unders
Into Max Rounds:
6 Push Ups
12 Goblet Squats #22,5/15
Rest 2 Minutes
AMRAP 4:
Buy-In: 50 Double Unders
Into Max Rounds:
6 Wide Grip Push Ups
!2 Single arm Dumbbell Overhead Squats #22,5/15
MOBILITY&WARM UP
3 Rounds Not For Time
60 Second jump Rope
30 Second Front Plank (On Hands)
20 Dead Bug
10 Slow Air Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Burgener Warm Up
CONDITIONING
“Dizzying Speed”
AMRAP 18:
60 Double-Unders
30 Alternate Dumbbell Snatch #22.5/15
15 Push Up Dumbell Pull Through #22.5/15
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
Snatch Warm Up
CONDITIONING
STRENGHT
5X5 #75-80% EVERY 2′
Floor Press
For Time (20 Minute Cap):
2 Rounds:
200 mt Run
21 Toes to Bar
Into…
9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (43/30)
9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (52/38)
9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (61/45)
