MOBILITY & WARM UP
12 Minute AMRAP:
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction
20 Hollow Body Rock
SKILLS & SPECIFIC WARM UP
Front Squat – Pull Up
CONDITIONING
“SLINGSHOT”
2 Rounds for Time:
100 Double Unders
15 Front Squats #61/43
10 Strict Pull-ups
Scaled Version
2 Rounds for Time:
150 Single Unders
12 Front Squat #43/30
8 Banded Pull Ups
MOBILITY & WARM UP
4 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
SKILLS & SPECIFIC WARM UP
10′ PRACTICE HAND STAND PUSH UP
CONDITIONING
“MIKE FRIENDS”
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:
10 Minute AMRAP of:
10 Push Up
10 Wall Squat
5 BB Good morning
5 BB Romanin Deadlift
SKILLS & SPECIFIC WARM UP
kettlebell Swing
CONDITIONING
“GONOW”
3 x 4 min RemReps
Run 400m
21 Kettlebell Swings #24-16
Max Rep Hand-Release
Push-ups in remaining
time
*Rest 1 min between
each round
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:
10 Minute AMRAP of:
10 Push Up
10 Wall Squat
5 BB Good morning
5 BB Romanin Deadlift
SKILLS & SPECIFIC WARM UP
Ring Dips
CONDITIONING
“TRITREPS”
5 Rounds for Time:
400m Run
12 Front Rack Lunges
6 Ring Dips
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 + 5 Kip Swings
SKILLS & SPECIFIC WARM UP
Mad Ball Clean
CONDITIONING
“DELIRIO ”
30 min AMRAP:
2 km Row
then in remaining time
5 Strict Pull-ups
15 Sit-ups
30 Wall Ball #9-6
MOBILITY & WARM UP
12 Minute AMRAP:
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction
20 Hollow Body Rock
SKILLS & SPECIFIC WARM UP
Shoulder Press – Push Press – Push Jerk
CONDITIONING
“HALF IS BETTER”
2 Rounds for Time:
100 Double Unders
50 S2O #43/30
25 Toes-to-bar
Scaled Version
2 Rounds for Time:
50 Single Unders
25 S2O #30/20
15 Hanging Knee Raises
MOBILITY & WARM UP
12 Minute AMRAP:
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction
20 Hollow Body Rock
SKILLS & SPECIFIC WARM UP
Over Head Squat
CONDITIONING
“ADDITION”
AMRAP 30 minutes:
400 Mt Run
20 Push-ups
20 Overhead Squats #35/25
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 + 5 Kip Swings
SKILLS & SPECIFIC WARM UP
T2B – KETLEBELL SWING
CONDITIONING
“ALL NEEDED ”
For time:
1000m Row
then
3 rounds
10 Toes-to-bar
10 Burpees
10 KB Swings, 53/35 lbs
then
1000m Row
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 + 5 Kip Swings
SKILLS & SPECIFIC WARM UP
SNATCH-C2B
CONDITIONING
“UPPERED ”
AMRAP 20 min:
200m Run
5 C2B Pull-ups
10 Hang Power Snatch
15 Sit-ups
MOBILITY & WARM UP
Not for Time:
400 mt Run + 1 Round of Strict Cindy
1:00 Row + :30s Walkouts
200 mt Run + :30s Alternating Samson Stretches
1:00 Row + :30s Warrior Squats
SKILLS & SPECIFIC WARM UP
1 Rounds, Search workout pace
12/9 Calorie Row + 10 Double Unders
6 Kip Swing + 4 Pull Ups + 2 Toes to Bar + 10 sec Handstand Hold
10 Double Unders
9 Wallballs + 6 Alternating DB Snatches + 3 Kb Swing
12/9 Calorie Row
6 Alternating BB Lunges
3 Burpees Box Jump Over
CONDITIONING
“VIA CRUCIS”
For Time
33 Double Unders
33 Cal Row
33 Pull Ups
33 Handstand Push-Ups
33 Toe To Bar
33 Double Unders
33 Cal Row
33 Wall Balls #9/6
33 Kb Swing #24/16
33 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) #25/15
33 Double-Unders
33 Cal Row
33 Burpees Box Jumps Over #60/50 cm
33 Barbell Walking Lunges #50%BW
Cash Out 2000 mt Run. If you have a Vest or Body Armor, wear it.
compare to 19.04.19
