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
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
Burgener Warm Up-SNATCH -OHS
CONDITIONING
“SHOULDERHEAD”
10 rounds for time:
5 Power Snatch #35/20
5 Overhead Squat #35/25
5 Pull-ups
Run 100m
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.
compare to 19.04.19
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
Burgener Warm Up-PUSH JERK
CONDITIONING
“THEY ARRIVE…”
AMRAP 18′:
3 Push Jerk
6 Box Jump Over
200Mt Run
ADD. +3 Reps Every Rounds
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
