WARM UP
AMRAP 12′
20 Double Unders / 60 Single Unders
10 Butterfly Sit Ups
10 Cal Row/100m Run
10 Plate Ground to Overhead
SKILLS & SPECIFIC WARM UP
2 Rounds:
10 Wall Ball
5 Knee To chest
10 Cal Row
CONDITIONING
FOR TIME: TIME CAP 30′
100 Wall Ball Calorie Bike Erg
50 Knee to chest
100 Cal Row
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
MOBILITY & WARM UP
4 Rounds Not For Time
60 Second jump Rope
30 Second Front Plank (On Hands)
20 Dead Bug
10 Slow Air Squats
5 Walkouts
MOBILITY & SKILLS
Burgener Warm Up- CLEAN
CONDITIONING
“NICE ASS”
4 Rounds For Time
5 Burpees Plate #20/10
10 Hang Power Clean #52/35
15 Box Jumps #60/50
20 Cal Row
Time Cap 16′ Minutes
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
MOBILITY&WARM UP
2 Rounds Not For Time
200 Meter Run or 250 Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
1 ROUND: Easy Load
1 Devil Press +3 Box Jump + 15 Double Unders
1 ROUND: Wod Load
1 Devil Press + 3 Box Jump +15 Double Unders
CONDITIONING
10 ROUNDS FOR TIME:
3 Devil Press #22.5/15
9 Box Jump #60/50
27 Double Under
MOBILITY & WARM UP
10 Minute Running Clock
30 Jumping Jack
20 Hollow BodyRock
10 Alternate Spiderman (5xside)
5 Russian Baby Maker
SKILLS & SPECIFIC WARM UP
Power Snatch-Toe To Bar
CONDITIONING
“10 is perfect”
EMOM 15′:
1) 10 POWER SNATCH #43/35
2) 10 T2B
3) 10 CAL ROW
MOBILITY & WARM UP
8 minutes for quality
3 Plank Walkout
6 Russian Baby Makers
9 Kb Romanian Deadlifts
CONDITIONING
“GRUNT & SWEET”
5 Rounds for Time
80 mt Sand bag Carry
5 Wall Walk
50 Double Unders
600 mt Run
Recovery 2′
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
Read More
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.
