MOBILITY & SPECIFIC WARM UP
3 Rounds:
1:00 Jump Rope
15 AB-Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Strict Presses (empty barbell)
SKILLS & SPECIFIC WARM UP
2 Rounds:
10 KB Swing
200 Mt Run
CONDITIONING
“DON’T QUIT”
For Time 5 Rnds:
25 KB SWING 24#16
400MT Run
MOBILITY & WARM UP
10 Minutes For Quality
30 Single Unders
15 AbMat Sit-ups
30 Double Unders
10 Plate Overhead Squats #15/5
SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat
CONDITIONING
“NANCY”
5 Rounds For Time
400 mt Run
15 Overhead Squats #43/30
– Beginner: 17-20+ minutes
– Intermediate: 13-16 minutes
– Advanced: 10-12 minutes
– Elite: <9 minutes
AMRAP 10 min for Quality
1:00 Jump Rope
15 AB-Mat Sit-Ups
10 Hand Release Push ups
15 Hip Extensions
10 Strict Upright Row (empty barbell)
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
CONDITIONING
“SPLIT TIME”
5X2′ AMRAP
75 Double Unders
Max Sumo Deadlift High Pull #51/35
Rest 1 minute
MOBILITY & WARM UP
8 minutes for quality
1 Minute Jog In Place
10 DB Swings (eye level)
15 Sit-ups
20 Air Squats
SKILLS & SPECIFIC WARM UP
Push Jerk
CONDITIONING
“THE OTHER WORLD”
On the 5:00 x 6 Rounds:
10 Alternating Single DB Power Clean and Jerk
100 Double unders
100mt Single DB Overhead Carry (Change Every 50 mt)
MOBILITY & WARM UP
10 Min. Stretch Arounds trouble area; Then:
Not for Time:
3:00 Bike erg
1 Round of Strict Cindy
:30s Walkouts
:30s Alternating Samson Stretches
3:00 Row
1 Round of Strict Cindy
:30s Warrior Squats
:30s Empty Barbell OHS Hold
SKILLS & SPECIFIC WARM UP
DB Snatch Warm Up –Double Under
CONDITIONING
“SCRAMBLER”
FOR TIME: TIME CAP 12′
Buy in: 500mt Row
6 Rounds for time:
8 Alternate DB Snatch #22.5/15
25 Double Unders
Cash out: 500mt Row
MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
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
SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
Round 1:
5 Thrusters
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups
Round 2 – Same repetition scheme as round 1, but now with working load:
5 Thrusters
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups
Round 3 – Speed and bringing workout intensity:
3 Thrusters + 3 Pull-Ups
3 Thrusters + 3 Pull-Up
CONDITIONING
“FRAN”*
21-15-9:
Thrusters
Pull-Ups
Rx – 43/30
*compare to 23.08.19
Read MoreMOBILITY & WARM UP
10 Minutes For Quality
30 Single Unders
15 AbMat Sit-ups
200 Meter Row
10 Goblet Squats (Light Kettlebell)
SKILLS & SPECIFIC WARM UP
CleanWarm Up; Then: 1 Rounds
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Stiff Legged Deadlifts + 5 Hang Muscle Cleans + 5 Front Squats
CONDITIONING
“Coach Loco”
On the 5:00 x 4 Rounds:
7 Squats Clean #80%1RM
20/15 Calorie Row
40 Double Unders
Your score is the slowest score of the 4 rounds
MOBILITY&WARM UP
AMRAP 10 min for Quality
1:00 Row
15 AB-Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Strict Presses (empty barbell)
SKILLS & SPECIFIC WARM UP
Clean Warm Up
CONDITIONING
“LONG CHIPPER”
1n a 35′ Time cap
Buy In 1000 mt Row; Then :
25/18 Sand Bag Squat Cleans #25
25 cal Ski Erg
25 D-Ball Clean #50/30
50 Wall Ball Shots #9/6
25 D-Ball Clean #50/30
25 Cal Ski Erg
25/18 Sand Bag Ground To Overhead #25
Cash Out 1000 mt Row
MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Jump Rope
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
SKILLS & SPECIFIC WARM UP
Wall ball clean
CONDITIONING
“Surplus Legs”
5 Rounds For Time
400 mt run
25 Wall Ball #9/6
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS
MOBILITY & WARM UP
3 Rounds
200 Meter Run
15 Calorie Bike
3 Rounds
20 Air Squats
15 Banded Good Mornings
10 Overhead Circles (Each Direction)
5 Inchworms
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
Clean Warm Up – Jerk
CONDITIONING
“Perfect Bar”
3 Rounds:
1 Round of “DT”
200 Meter Run
1,000 Meter Row
3 Rounds:
1 Round of “DT”
200 Meter Run
Kilos:
1st Bar: 70/48
2nd Bar: 61/43
DT: 12 Deadlift – 9 Hang Power Clean – 6 Push Jerks
