MOBILITY & WARM UP
12 Minutes For Quality
5 Push Ups Hand Release
10 Wall Squat
20 Single Unders
30 Seconds Inchworms
SKILLS & SPECIFIC WARM UP
Pose Running
CONDITIONING
“SHINY ARMOR”
AMRAP 20 min
600 mt Run*
10 Burpees* (IF YOU DON’T HAVE A VEST, PERFORM 15 BURPEES)
*If you have a vest wear it #9/6
MOBILITY & WARM UP
4 Rounds
30 Seconds Slow Air Squats
30 Seconds Spiderman + Reach Video
30 Seconds Down Dog Video
4 Rounds
20 Seconds Jumping Jacks
20 Seconds Air Squat Jumps
20 Seconds Mountain Climbers Video
SKILLS & SPECIFIC WARM UP
3 set PVC Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
CONDITIONING
“Bergeron DBeep Test”
On the Minute For As Long As Possible:
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Burpees
After 10 Rounds: Add 1 Rep to Each Movement
BODY ARMOR
Accumulate 5 minutes of Single Arm Plank change arm when you need
Every Stop: 10 Sit-Ups
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row
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 & SPECIFIC WARM UP
2 rounds: 200 mt Run, + 2 Rounds Of Cindy
CONDITIONING
“MURPH”*
1600 mt Run
100 Pull Ups
200 Push Ups
300 Air Squats
1600 mt Run
If You have a Vest or Body Armor wear it Vest #9/6
Partition the Pull-Ups, Push-Ups, and Squats as needed.
*compare to 28.05.18
WARM UP
5′ Practice Double Unders; Then:
AMRAP 6′ of:
15 Butterfly Sit Ups
20 Walking Lunges
30 Jumping Jack
4 Inch Worms
MOBILITY & SKILLS
Shoulder – Hips – Kipping – Air Squat
CONDITIONING
5 rounds For time
400 mt Run
5 rounds of Cindy
If You Have a Vest or Body Armor, Wear It #9/6
ACCESSORY WORK
Superset 1
Dumbell Deadlift below knees 3×8
Dumbbell bench press 3×6-8
Superset 2
Dumbbell pollover 3×12
Incline dumbbell flyes 3×10
Superset 3
Wide grip lat pulldowns 3×12
Back extensions 3×12
WARM UP
Complete 3 Rounds Not For Time
5 Pull Ups / 10 Ring Row
20 Double Unders / 40 Single Unders or Skips
20 PVC Pass Throughs
10 Cal Row/100m Run
MOBILITY & SKILLS
Ankle – Hips – Kipping – Ring Dips
CONDITIONING
5 Rounds for Time
400 meter Run
21 Walking Lunges
15 Pull-Ups
9 Ring Dips
If You Have a Vest or Body Armor, Wear it #9/6
ACCESSORY WORK
3 Giant Sets:
10 Dumbbell Bench Press
15 Romanian Deadlifts
20 Close Grip Pushups
25 Weighted Hip Extensions
Rest 2:00
WARM UP
25x each with a PVC
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Burgener Warm Up – Squat Therapy
STRENGHT
A) Hang Snatch
4x#60% – 4×65% – 3×4#70%
B) Hang Snatch Pull
5x#70% – 5×75% – 3×5#80%
C) Front Squat
5x#75% – 1x#80% – 5x#75% – 1×85% – 5x#75% – 1×90%
CONDITIONING
“…And Stop With This Cindy”
AMRAP in 25 minutes
5 Handstand Push-Ups
10 Box Jump #60/50
1 Rope Climb #4.5m
If you have a weight vest wear it.
