MOBILITY&WARM UP
AMRAP 10 min for Quality
1:00 Jump Rope
15 Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Plate Ground To Overhead #10/5
SKILLS & SPECIFIC WARM UP
Front Squat
STRENGHT
On the Minute x 7:
2 Front Squats
Sets 1-2: 50% 1RM Front Squat
Sets 3-4: 55% 1RM Front Squat
Sets 5-7: 60% 1RM Front Squat
CONDITIONING
“Throat Knot”
2 x AMRAP 6 minutes rest 3
50 mt Overhead Plate Walking Lunges #20/10
50 AbMat Sit-ups
Max Double Unders
MOBILITY & WARM UP
300-250-200-150-100 Meter Row
After each set:
10 Hollow Body Rocks
10 Superman
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats
SKILLS & SPECIFIC WARM UP Thrusters – Pull Ups 2 Rounds Not For Time rest 1/2 min between 250 mt Row 10 Thrusters 5 Pull Ups
CONDITIONING
“JACKIE”
For Time:
1000mt Row
50 Thruster #20/15
30 Pull Ups
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MOBILITY & WARM UP
10′ Banded Stretch Around Trouble Area; Then:
EMOM x 12 (3 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
CONDITIONING
“12 DAYS OF CHRISTMAS”
For Time
1 Front Squat #35/25
2 Wall Ball #9/6
3 Clean & Jerk #35/25
4 Power Cleans #35/25
5 Power Snatches #35/25
6 Pull Ups
7 Box Jumps #60/50
8 Toe to Bar
9 Cal Bike/Row
10 Overhead Walking Lunges #35/25
11 Double Unders
12 Burpees
Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
MOBILITY & WARM UP
Barbell Thoracic Extension
Couch Stretch 2 Minutes each Side
Banded Shoulder Distraction: 1-2 Minutes Each Side
Couch Stretch: 2-3 Minutes Each Side
EMOM 8 Minutes
minute 1
Easy Machine
Minute 2
2 Walkout
2 Super Slow Wall Squats
then:
3 Rounds:
30 Sec Jump Rope
30 Sec Warrior Squat
5 Alternating DB Strict Press
30 Sec Russian Baby Makers
3 Rounds:
Steadily start to climb in intensity:
5 Light Dummbell Thrusters
5 TTB
15 Jump Rope (singles of doubles)
Rest as needed between.
SKILLS & SPECIFIC WARM UP
2 Rounds, resting as needed between, with the second round moving towards “workout intensity”
3 Dumbbell Thrusters
4 TTB
15 Double-Unders
1 Dumbbell Thruster
CONDITIONING
“OPEN 20.2”
AMRAP 20:
4 Dumbbell Thrusters
6 Toes to Bar
24 Double-Unders
RX – #22.5/15
Scaled – #15/10
MOBILITY & WARM UP
4 Rounds:
30 Seconds Spiderman + Reach
30 Seconds Inchworms
30 Seconds Right Arm Waiter Deadlift (LIght Weight)
30 Seconds Left Arm Waiter Deadlift (Light Weight)
2 Rounds of Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Deadlift
100 Meter Run
5 Deadlifts (Workout Weight)
5 Box Jump Overs
5 Toes to Bar
CONDITIONING
“BETTER TO DIE”
Buy-In: 1 Mile Run
21-15-9:
Deadlifts #92/65
Facing the Bar Burpees
Toes to Bar
Cash-Out: 1 Mile Run
SUBSTITUTIONS
Run
2000/1600 Meter Row
160/115 Calorie Schwinn Bike
3200 Meter Bike Erg
MOBILITY & WARM UP
3 Rounds:
30 Seconds Active Samson
30 Seconds Spiderman + Reach
30 Seconds Walkouts
30 Seconds Cossack Squats
3 Rounds:
100 Meter Run
10 Lateral Box Step-ups (Each Leg)
10 Glute Bridges (2 Second Pause at Top)
10 Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
BARBELL CONDITIONING
FRONT SQUAT
8 #65%
6 #75
4 X 6 #85%
SHOULDER PRESS
8 #65%
6 #75
4 X 6 #85%
CONDITIONING
“31 Heroes” (Team Version)
Teams of 2
AMRAP 31:
8 Thrusters #70/48
6 Rope Climbs
11 Box Jumps 75/60
*400 Meter Continuous Wreck Bag Run 25/15
2:00 Assault Bike (Light Pace)
Into 1 Round:
10 Pausing Glute Bridges
20 Abmat Sit-Ups
1:30 Assault Bike (Moderate Pace)
Into 2 Rounds:
:15s Superman Static Hold
:15s Handstand Hold Stretch
1:00 Assault Bike (Fast Pace)
Into 3 Rounds:
5 Deadlifts
4 Hang Muscle Cleans
3 Strict Presses
25 Double-Unders
All with an empty barbell.
Specific Primer for “Nail Biter”:
Watching the clock throughout to time our rest between sets, we have two primer rounds.
Primer Round #1:
2 Sets of 3-5 Reps of each before moving on:
Toes to Bar
Power Snatches
Thrusters
Finish with a :30s Assault Bike
Primer Round #2:
:30s TTB
:30s Power Snatches
:30s Thrusters
:30s Bike
CONDITIONING
4 Rounds:
1:00 – Toes to Bar
1:00 – Power Snatches
1:00 – Thrusters
1:00 – Calorie Assault Bike
2:00 – Rest
Barbell Pounds – 75/55
Barbell Kilos – 35/25
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 mt Run
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
SKILLS & SPECIFIC WARM UP
Kb Swing – Wall Ball Clean
2 rounds, building intensity on the second round:
200 Meter Run
5 Wall Ball
5 Burpees
10 Double Unders
CONDITIONING
Buy in 800 mt Run, Then until 15′ time cap:
AMRAP
20 Kettlebell Swing #24/16
20 Burpees
20 Double Unders
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.
MOBILITY & WARM UP
2 Rounds:
:30s Light Row + :30s Reverse Samson
:30s Moderate Row + 10 Dowel Passovers + 5 Overhead Squats
:30s Fast Row + :30s Walkouts + 5 Barbell Front Squats
2 Rounds:
30 sec Jump Rope
30 sec Empty Barbell OHS Hold (bottom)
SKILLS & SPECIFIC WARM UP
2 Rounds
5 Clean Deadlifts
3 Hang Muscle Clean
3 Hang Power Snatches
3 Power Clean
3 Squat Clean
2 Round, walk through pace:
3 Power Clean (moderate load, but under workout weight)
10 Cal Row
1 Handstand Push Ups
10 Double-Unders
CONDITIONING
In A continuos Runnig Clock For 15 Minutes
Find in a 7 MInutes 5 RM of Squat Clean,
Then Untill End Of Time, AMRAP
5 Squat Clean, 25 Cal Row
5 Handstand Push Ups, 25 Double Unders
