MOBILITY & WARM UP
800 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Sit Up
8 Wall Squat
6 Russian Baby maker
4 Walkout
SKILLS & SPECIFIC WARM UP
10′ Practice Double Unders
CONDITIONING
“ANNIE”*
50-40-30-20-10 Reps For Time
Double-Unders
AB-Mat Sit-Ups
*compare to 28.02.20
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
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)
Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
2 Rounds, Building in Intensity:
2 Sumo Deadlift High Pull + 4 Hang Squat Clean + 6 Push PressFront Squats
15 Double-Unders + 5×10 mt Shuttle Run + 10/7 Cal Row
5 Pull-Ups + 6 Box Jump Overs + 15 Air Squats
CONDITIONING
“CALVARIO”
Three 6 Minute AMRAP in 24 minutes
AMRAP in 6 Minutes
5 Sumo Deadlift High-Pulls #60/40
10 Hang Squat Clean
15 Push Press
AMRAP in 6 Minutes
50 Double Unders
100mt Shuttle Sprint
250mt Row
AMRAP in 6 Minutes
15 Pul Ups
30 Box Jump-Overs #60/50
45 Air Squats
*compare to 28.03.18
Complete all three AMRAPs including rest 3 minutes between each with a running clock. Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (eg: 50 DU = 5; 100 Shuttle Sprint = 10; 250 meter Rowing = 25).
YOU HAVE TO DO IT FOR AN HOUR !!! YOU MUST MAKE IT EASY AND RESIST AS MUCH AS POSSIBLE. DO IT FOR THE MOST TIMES YOU CAN AND KEEP HARD …
… AFTER AN HOUR PASSES NOW !!!
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
6 Minute AMRAP of:
3 Strict Pull-ups
5 HSPU/BB Shoulder Press
7 BB Front Squats
10 Sumo Deadlifts High Pull
SKILLS & SPECIFIC WARM UP
Squat Terapy- Hand Stand Push Ups
Wall Balls
3 x air squats + 3 sec bottom hold
5 x air squats
5 x wall ball + push press
5 x wall ball
Power Cleans (empty barbell, standing position)
3 x hang power cleans at above knee
3 x hang power cleans at just below knee
3 x power cleans at mid-shin
Handstand Push-ups
5 x push-ups
3 x kick-ups + 2 sec hold
3 x 1 handstand push-up (singles)
1 x 3 handstand push-ups
*When finished have members load their barbells and perform 3-5 reps at various loads up to
starting weight:
● #35/25
● #43/30
● #61/43
CONDITIONING
“EASY HOLLEYMAN”
20 rounds for time:
5 Wall Balls, #9/6
3 Handstand Push-ups
1 Power Clean
Time Cap 20 min
MOBILITY & WARM UP
2 Rounds For Time
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
10′ Practice of Double Unders
2 Rounds not for time of:
10 double Unders + 5 sit ups + 10 double Unders + 3 Sit Ups
CONDITIONING
“ANNIE”*
50-40-30-20-10 Reps For Time
Unbroken Double-Unders
Sit-Ups
*compare to 04.04.20
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Jerk
CONDITIONING
In a 5′ in window
1 RM CLEAN & JERK
FOR TIME: Time Cap 10′
“GRACE”*
30 Clean & Jerk #61/43
compare to 21.10.19
MOBILITY & WARM UP
3 Rounds:
30 Double Unders
15 Hollow Rocks
12 Superman Hold
6 Kip Swing
3 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
5 Strict Toes to Bar
SKILLS & SPECIFIC WARM UP
Pose Running
CONDITIONING
“GERONIMO”
10 Rounds For Time
400 mt Run
10 Burpees
MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats
SKILLS & SPECIFIC WARM UP
2 Rounds, Rest 1-2 min
200 mt Run + 5 Box Jump + 5 Wall Ball
CONDITIONING
“KELLY”*
5 Rounds For Time
400 Meter Run
30 Box Jumps #60/50
30 Wall Ball Shots #9/6
*compare to 16.12.17
MOBILITY & WARM UP
2 Rounds:
30 Double Unders
5 Scap Retractions
20 Hollow Body Rock
:30s Alternating Warrior Squats
2 Rounds:
200 Meter Jog
15 Sit Ups
10 Lying Leg Raises
SKILLS & SPECIFIC WARM UP
2 Rounds:
200 Meter Run
4 Toes to Bar
CONDITIONING
Every 3:00 for 7 Sets:
400 Meter Run
12 Toes to Bar
*compare to 27.01.20
