MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)
SKILLS
Air Squat
CONDITIONING
“MONTE ZUMA”
10 Rounds for Max Effort in a 20 minutes time cap
40 Sec Air Squat
40 Sec Burpees
40 Sec Sit Up
MOBILITY & WARM UP
EMOM x 16 (4 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
SKILLS & SPECIFIC WARM UP
Shoulder Press – Push Press – Push Jerk
SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
Round 1:
2 Shoulder to Over Head #52/35
4 Push Ups
6 Air Squats
Round 2 – Same repetition scheme as round 1, but now with working load:
1 Shoulder to Over Head #52/35
2 Push Ups
4 Air Squats
CONDITIONING
“Modified Chief”
5 Sets
3:00 Amrap
3 Shoulder to Over Head #52/35
6 Push Ups
9 Air Squats
– rest 1:00 between sets –
MOBILITY & WARM UP
3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
2 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side
SKILLS & SPECIFIC WARM UP
Air Squat – Kipping
CONDITIONING
“ONCE IT WAS CINDY”
AMRAP 15 minutes
1 Strict Pull Up
2 Push Ups
3 Air Squats
2 Strict Pull Ups
3 Push Ups
4 Air Squats
3 Strict Pull Ups
4 Push Ups
5 Air Squats
Continue pattern untill 15 minutes
MOBILITY & WARM UP
3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
2 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side
CONDITIONING
“LEAVE OR DOUBLE”
AMRAP 20 Min
5 strict Pull Ups
10 Push Ups
15 Air Squats
10 strict Pull Ups
20 Push Ups
30 Air Squats
20 strict Pull Ups
40 Push Ups
60 Air Squats
continue the pattern until the end of the 20 minutes
MOBILITY&WARM UP
10 Minutes For Quality
200 Meter Run or Row
20 Plank March
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Shoulder Press – Push Press – Push Jerk
Warmup Set 1
5 Shoulder To Overhead
10 Double Unders
15 Air Squats
Build to Workout Weight
Warmup Set 2 x 2 rounds
3 Shoulder To Overhead
6 Double Unders
9 Air Squat
CONDITIONING
“CRASH”
3 Rounds For Time in 15 minutes Time Caps
25 Shoulder To Overhead #43/30
50 Double Unders
100 Air Squat
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
Warmup Set 1
6 Alternate DB Snatch
8 Single Arm Overhead Lunges
200 mt Run
10 Air Squat
Build to Workout Weight
Warmup Set 2
6 Alternate DB Snatch
8 Single Arm Overhead Lunges
200 mt Run
10 Air Squat
CONDITIONING
“DEVIL’S DUMBELL“
5 Rounds For For Time:
10 Alternate DB Snatch #22.5/15
20 Single Arm Overhead Lunges
400 mt Run
50 Air Squat
WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute
Conditioning
“ACTIVE REST”
FOR TIME:
100SU/50DU
40 Air Squat
30 AB-Mat Sit Ups
20 Push Ups
10 Burpees
20 Pushj Ups
30 AB-Mat Sit Ups
40 Air Squat
100SU/50DU
WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute
Conditioning
“ACTIVE REST”
AMRAP 10 (as many rounds possible in 10 minutes EASY )
10 RKB Swings #2/416
10 Burpees
10 Sit-Ups
10 Air Squats
MOBILITY & WARM UP
10 Minutes For Quality:
10 Wall Squats
200 Meter Row
10 Seconds Walkouts
Then: 1 Round of 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
Warmup Set 1
With Lighter Weight:
15 Air Squats
5 Power Clean & Jerks (Touch and Go)
Then; With Workout Weight:
10 Air Squats
3 Power Clean & Jerks (Touch and Go)
10 Air Squats
CONDITIONING
“Air Fryer”
3 Rounds:
50 Air Squats
10 Power Clean & Jerks #61/43
MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog
SKILLS & SPECIFIC WARM UP
Air Squat – Push Up
3 rounds: 6 Air Squats – 6 Push Ups – 6 Walking Lunges – 6 Cal Row
CONDITIONING
“ONCE I WAS A HERO”
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
24 cal Row
