MOBILITY & WARM UP
12 Minutes For Quality
30 Single Unders
15 AbMat Sit-ups
30 Double Unders
10 Plate Overhead Squats #15/5
SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Wall Ball Shot
CONDITIONING
“THE PERFECT TARGET”
For Time
50 – 40 – 30 – 20 – 10
Wall Ball #9/6
25 – 20 – 15 – 10 – 5
Cal Row
MOBILITY & WARM UP
12 Minutes For Quality
30 Single Unders
15 Ab-Mat Sit-ups
200 Meter Run
15 Goblet Squats (Light Kettlebell)
SKILLS & SPECIFIC WARM UP
Clean – Clean Warm Up
CONDITIONING
“Grit your teeth”
EMOM 20 minutes
Odd – 4 Power Clean + 2 Front Squats #70/50
Even – Cal Row 15/12
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
Wall Ball Clean
2 Round :
5 Wall Ball
10 Double Unders
5 Single Arm Kb Thrusters
10 Double Unders
CONDITIONING
“DOUBLE TIME”
AMRAP 15′
15 Wall Ball #9/6
30 Double Unders
15 Single Arm Kb Thrusters #24/16
30 Double Unders
MOBILITY & WARM UP
10 Minutes For Quality
30 Single Unders
15 AbMat Sit-ups
200 Meter Run
10 Goblet Squats (Light Kettlebell)
SKILLS & SPECIFIC WARM UP
Deadlift
Round 1:
10 Deadlift
100 mt Run
5 Deadlift
100 mt Run
Round 2 – Same repetition scheme as round 1, but now with working load:
5 Deadlift
200 mt Run
3 Deadlift
200 Mt Run
CONDITIONING
“DEATH RUN”
3 Rounds For Time
21 Deadlift #102/70
800 mt 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
Sumo Deadlift High Pull
CONDITIONING
“THE PERFECT NUMBER”
3 Rounds For Time
30 Kb Sumo Deadlift High Pull #24/16
30 Floor Press #75% BW
30 Double Unders
MOBILITY & WARM UP
12 Minutes For Quality
30 Single Unders
15 Ab-Mat Sit-ups
200 Meter Run
15 Goblet Squats (Light Kettlebell)
SKILLS & SPECIFIC WARM UP
Clean Warm Up
CONDITIONING
“FORCED WORKS”
Team of 2
10 Stone Over Shoulder #70/30
1000 mt couplet Run
20 Alternate Dumbell Snatch #22.5/15
1000 mt couplet Run
10 Stone Over Shoulder #70/30
I GO YOU GO STYLE, EACH COMPONENT PERFORMS ALL REPETITIONS
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups
SKILLS
Clean Warm Up
CONDITIONING
” MATH’S LESSON ”
AMRAP 15′
5 Hang Squat Clean #43/30
7 Push Press #43/30
35 Double Unders
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
