MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 200mt Run
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-ps
SKILLS & SPECIFIC WARM UP
Ring Dip – Push Press
CONDITIONING
“YOU DECIDE OR NOT”
In a 20 miutes Time caps 5 Rounds For Time
15 Pull Ups
21 Kb Swing #24/16
15 Box Jump Over
400 mt Run
MOBILITY & WARM UP
3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
3 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side
SKILLS & SPECIFIC WARM UP
kipping
CONDITIONING
“Cindy has Fallen”
AMRAP 15′
5 Toes to Bar
10 Push UPS
15 Burpees
MOBILITY & WARM UP
2 Rounds:
30 Double Unders
5 Scap Retractions
20 Hollow Body Rock
:30s Alternating Warrior Squats
2 Rounds:
200 Meter Jog
15 Sit Ups
10 Lying Leg Raises
SKILLS & SPECIFIC WARM UP
2 Rounds:
100 Meter Run
7 Push Ups
7 Sit Ups
7 L Toes to Bar
CONDITIONING
Every 4:00 for 20 minutes
200 Meter Run
20 Push Ups
20 Sit Ups
20 Jumping Lunges
*courtesy Wod Hunter
Read MoreMOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 40″ Calorie Row/Bike
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – Power Snatch
CONDITIONING
“Pss… Chipper”
For Time
15 Power Snatch #60/48
30 Toe To Bar
45 Cal Row
30 Toe To Bar
15 Power Snatch #60/48
MOBILITY&WARM UP
3 Rounds
400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Squat Terapy.- Front Squat
Warmup Set 1
5 Pull Ups
100 Mt Run
5 Front Squat #Easy Load
100 Mt Run
Warmup Set 2
5 Pull Ups
100 Mt Run
5 Front Squat #43/35
100 Mt Run
CONDITIONING
“ALTERNATION“
AMRAP 18′:
20 Pull Ups
200 Mt Run
20 Front Squat #43/35
200 Mt Run
DAY OFF!!!
Non provare vergogna per aver provato e fallito, perché colui che non ha mai fallito è colui che non ha mai provato.
“Og Mandino”
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
3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
2 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side
MOBILITY & SKILLS
– Pull Ups – Burpees Pull Up
CONDITIONING
“BREATH & BURN”
FOR TIME: TIME CAP 16′
18-15-12
HAND STAND PUSH UP
BURPEES PULL UP
HAND RELEASE PUSH UP
MOBILITY & WARM UP
10 Judo Push Ups
20 Air Squat
40 Double Unders
20 Sit Up
10 mt Bear Crawl
200 mt Jog
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP
2 Rounds
6 Toe To Bar + 4 Deadlift + 2 Wall Climb
CONDITIONING
“BREAKING”
5 Rounds For Time:
15 Toe To Bar
10 Deadlift #90/70
5 Wall Climb
WARM UP
AMRAP 10′
20 Double Unders / 60 Single Unders
10 Butterfly Sit Ups
10 Cal Row/100m Run
10 Plate Ground to Overhead
Skills & Mobility
BURGENER WARM UP
Deadlift – Burpees
“ANONYMOUS”
20′ AMRAP:
30 Bar Facing Burpees
20 Deadlift #BW
500 Mt Row
