MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
CONDITIONING
every 7 mins x 5 rounds
A. 15 Deadlifts #BW
B. 12 HANDSTAND PUSH UPS
C. 15 Cal Row
D. 10 Front Squat #BW
E. 12 Toes To Bar
A B C D E
E D C A B
C D E A B
B A E D C
D B E C A
MOBILITY & WARM UP
600mt run jog
then:
On a 8:00 clock:
5 leg swings/side
10 shoulder taps in the plank position
5 toe touch + jump
5 handstand kick-ups or kick-up attempts
5 sit-ups
SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Wall Ball
CONDITIONING
“300 TEARS”
For Time with a partner
100 Wall Ball #9/6
100 Facing The Bar Burpees
100 Deadlift #50% 1 RM
every 2 minutes running 200 meters together
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
CONDITIONING
For Time-
Partner 1-8x Thrusters (95/65) 8x Bar Facing Burpees
Partner 2-Max Cal Row
-Accumulate 300 calories as fast as possible
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
Clean – Push Press
CONDITIONING
“HAPPY BIRTHDAY COACH!!! – AKA THOR”
TIME CAP 37′
Buy in: 54 Wall Ball #9/6
then: 7 RNDs
25 mt Bear Crawl Squat Clean
6 Curtis P* #52/35
19 Toes To Bar
68 Double Unders
Cash out: 54 cal Row
*Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press, UNBROKEN
MOBILITY & WARM UP
On a 8:00 Clock
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Scap Pull-ups
17 Single Unders
MOBILITY & SKILLS
CLEAN – MUSCLE UP
5′ MIN. SEARCH WEIGHT FOR CLEAN
CONDITIONING
“LIFT MOVE WORK”
On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Bar Muscle-ups
Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) #22.5/15
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
CONDITIONING
For Time
50 Deadlifts #61/43
50 Double Kettlebell Swings #24/16
50 Push-Ups
50 Clean-and-Jerks #61/43
50 Pull-Ups
50 Kettlebell Taters #24/16
50 Box Jumps #60/50
50 Wall Climbs
50 Knee-to-Elbows
50 Double-Unders
*compare to 08.10.16
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
CONDITIONING
For Time:
53 Kb Hang Clean and Jerks #24/16
53 x10mt Shuttle Sprint 53 Pull Up
53 Single Arm Kb Thrusters #24/16
53 Cal Row
53 Box Jump Over #60/50 Every 53 Reps 5 D-Ball over The Shoulder
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 Run
Then
3 Rounds Not For time
10 Scap Retraction
10 KB Halo x side
15 Sit Ups
5 Empty BB Good Mornings
5 Empty BBShoulder Rotation
5 Empty BB Shoulder Press
5 Empty BB Front Squats
MOBILITY & SKILLS
Thrusters
CONDITIONING
“BRUUUUM”
AMRAP 35′: I Go You Go
2 Power Snatches #60/43
4 Power Cleans #60/43
6 Burpees
30 Double Unders
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 Run
Then
3 Rounds Not For time
10 Scap Retraction
10 KB Halo x side
15 Sit Ups
5 Empty BB Good Mornings
5 Empty BBShoulder Rotation
5 Empty BB Shoulder Press
5 Empty BB Front Squats
MOBILITY & SKILLS
Thrusters
CONDITIONING
“31 HEROES”
AMRAP (with a Partner) in 31 minutes
Partner A performs AMRAP of:
8 Thrusters #70/50
6 Rope Climb or Burpees Pull Ups
11 Box Jumps #75/60
While Partner B performs:
400 meter Sandbag Run #25
Partners switch after each Run.
MOBILITY & WARM UP
400-300-200-100 Meter Run
After each set:
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats
CONDITIONING
For Time with a partner,
100 Cal Row – Partner Hold In Hang Position Fatbar #50/30
100 One – Legged squat Alternating – Partner Hold In Overhead Position Fatbar #50/30
100 Alternate Kb Snatch #24/16 – Partner Hold In Front Rack Position Fatbar #50/30
100 Cal Row – Partner Hold In Hang Position Fatbar #50/30
While A works, B remains in hold position. If the bar falls, A stops the movement or switches with the partner
