MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
600 mt Easy Jog
3 Rounds:
5 Strict Pull-Ups
10 Slow Wall Squats
15 Pushups
20 AB-Mat Sit-Ups
2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats
SKILLS
Burgener Warm Up
CONDITIONING
“18.0”
For time – 8’ TIME CAP
21-15-9
Dumbell Snatches #22.5/15
Burpees Over the DB
MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area;
then Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Strict Presses + 5 Good Mornings+5 Back Squat (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups
SKILLS & SPECIFIC WARM UP Squat terapy-Squat. Take 10 minute to find 1 set of 5 reps of Back Squat
CONDITIONING
On the 1:30 x 8 rounds Back Squat 5 – 5 – 3 – 3 – 2 – 1 – 1 – 1
MOBILITY & WARM UP
2 Rounds:
10 Hollow Rocks
10 Pausing Glute Bridges
200m Run, moderate pace.
2 Rounds:
:15s Superman Static Hold
:15s Handstand Hold Stretch
200m Run, moderately fast pace.
2 Rounds:
5 Scap Retractions
5 Pausing Dumbbell Strict Presses, each sideS
Specific Primer for “Shake Weight”:
400m Run, aiming to work towards our workout pace on the second half of the distance.
Into…
2 Rounds:
5 TTB
8 Dumbbell Snatches
Finding our movement, and our touch and go rhythm on the dumbbell. Rest as needed into:
200m Run
5 TTB
8 Dumbbell Snatches
200m Run
3 Rounds:
800m Run
21 Toes to Bar
30 Dumbbell Power Snatches (22,5/15)
BEGINNER:
3 Rounds:
400m Run
21 Toes to Bar
30 Dumbbell Power Snatches (20/12,5)
MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
10 Alt Warrior Stretch
10 Spider-Man & Reach
SKILLS & SPECIFIC WARM UP
DEADLIFT – HSPU – DU
15′ Practice Hand Stand Push Ups
CONDITIONING
“FAST DEATH”
Amrap 5′:
20 DU
10 HSPU
5 Double Ktb Deadlift 24/16
MOBILITY & WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Minutes 1+4 – 1:40s Light Bike
Minutes 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Minutes 3+6 – Half of the Barbell WU (below)
Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Power Cleans
SKILLS & SPECIFIC WARM UP Kb Swing
3 Rounds, resting 1 minute between
200 Mt Run
7 Kb Swing
5 Toes To Bar
CONDITIONING “VENGEANCE”
5 Rounds For Time
15 Toes To Bar
21 Kb Swing #24/16
400 mt Run Time Cap 16′
DAY OFF!!!
“È più divertente essere un pirata che arruolarsi in Marina.”
STEVE JOBS
MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS & SPECIFIC WARM UP 10′ Practice Double Unders 3 rounds 15 cal row 10 Double Unders rest 1′
CONDITIONING 5 rounds for time 250 meters Row 50 Double Unders
MOBILITY & WARM UP 1:30 Row (Slow) + 20 Hollow BodyRocks + 20 Superman 1:00 Row (Moderate) + 15 Hollow Body Rocks + 15 Superman Rocks 30″ Row (Fast) + 10 Hollow Rocks + 10 Superman Rocks After each round, complete the below mobility:
After the 20 – 30sec Spiderman and Reach
After the 15 – 30sec Walkouts
After the 10 – 30sec Reverse Samson Then:
Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Hang Muscle Cleans
SKILLS & SPECIFIC WARM UP Rope Climb
400 Meter Run
2 Rope Climbs
5 Power Clean and Jerks
CONDITIONING BEGINNERS & INTERMEDIATE AT 10.30, ADVANCED & COMPETITORS AT 13.30 “BIRD BOX”
For Time:
1 Mile Run
10 Rope Climbs
50 Clean and Jerks #52/38
Scaled Version 800 mt Run – 10 Chest To Bar – 30 Clean & Jerk #35/20
THE CHALLENGE OF THE MONTH IS COMING …
-3 DAYS AT THE D-DAY
“Esistono epidemie di ogni ordine; il gusto dello sport è un’epidemia di salute”
Jean Giraudoux
