MOBILITY&WARM UP
4 Rounds
400 Meter Run
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Deadlift – Sumo Deadlift
CONDITIONING
“RAPIDASHER”
5 x 3min AMRAP
1 Sumo DL, 225/155 lbs
5 Push-ups
100m Run
*Rest 1 min between
each AMRAP
MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The Dumbell
then:
10 Minute AMRAP of:
5 Push Ups
7 Air Squats
9 V-Ups
15 Jump Rope
SKILLS & SPECIFIC WARM UP
Shoulder Press – running warm Up
CONDITIONING
“21.15…RUN”
For time:
21-15-9
Shoulder Press #43-30
Broad Jumps
then
800m Run
MOBILITY&WARM UP
3 Rounds
400 Meter Run
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Burgener Warm Up
CONDITIONING
“ESCALADER”
For time:
3 rounds
7 Hang Power Snatch #43/30
10 Sit-ups
then
100 Double Unders
then
3 rounds
7 Hang Squat Snatch #43/30
10 T2B
MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The Dumbell
then:
8 Minute AMRAP of:
5 Push Ups
7 Air Squats
9 V-Ups
15 Jump Rope
SKILLS & SPECIFIC WARM UP
Push Jerk
CONDITIONING
“10:5”
10 Rounds for Time:
5 Push Jerk #60-40
5 Box Jump Over #60-50
5/4 Cal Row
MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The Dumbell
then:
8 Minute AMRAP of:
5 Push Ups
7 Air Squats
9 V-Ups
15 Jump Rope
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
CONDITIONING
“FIFTY…”
For Time:
50 SDHP #43-30
50 Sit-ups
50 Box Jump Overs #60-50
800m Run
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
Push Press
CONDITIONING
“HAPPY BIRTHDAY COACH!!! – AKA THOR”
TIME CAP 37′
Buy in: 53 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: 53 cal Row
*Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press, UNBROKEN
MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The Dumbell
then:
8 Minute AMRAP of:
5 Push Ups
7 Air Squats
9 V-Ups
15 Jump Rope
SKILLS & SPECIFIC WARM UP
Pull Up – Power Clean
CONDITIONING
“RESPECT THE TIME”
Every 1 min for 21
minutes, alt. between:
12 Pull-ups
6 Power Cleans #60/43
30 Double Unders
MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull – Shoulder To Over Head
CONDITIONING
“EFFORT”
3 rounds, 1 min each:
Wall Ball #9/6
Sumo Deadlift High Pull #35/25
Box Jump #60/50
Push Press #35/25
Row Cals
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
MOBILITY & SKILLS
Practice Double Unders
CONDITIONING
“LOVELY”
20 min AMRAP:
20 DB SA OH Walking Lunges #22,5/15
30 AB-Mat Sit Up
50 Double Unders
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
2 Round not for time:
200Mt run
12 Ktb Swing
6 Push Up
1′ Rest
CONDITIONING
“PICK DOWN”
For time:
Run 800m
42 Russian KB Swings
21 Push-ups Deficit #15/10
Run 400m
30 Russian KB Swings
15 Push-ups Deficit #15/10
Run 200m
18 Russian KB Swings
9 Push-ups Deficit #15/10
