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
MOBILITY & SKILLS
– Pull Ups – Burpees Pull Up
CONDITIONING
“BREATH & BURN”
FOR TIME: TIME CAP 16′
18-15-12
HAND STAND PUSH UP
BURPEES PULL UP
HAND RELEASE PUSH UP
MOBILITY & WARM UP
2 Rounds:
200m Row, 15 Good Mornings
30 sSec Skip, 15 Deadlifts
200m Row, 12 Barbell Rollouts
30 Sec Skip, 8 Barbell Stiff-Legged Deadlifts
1:00 Banded Hamstring Distraction (each leg)
2 Rounds:
12 Superman Rocks
3 Walkouts
12 Hollow Rocks
3 Walkouts
SKILLS & SPECIFIC WARM UP
15′ practice on Handstand – Handstand walk
CONDITIONING
“IT’S A GOOD DAY”
3 Rounds for Time ( CAP TIME 15′ )
50′ Handstand Walk ( 15 mt )
12 Burpees
21 Box Jumps 60/50
rest 3′ then:
BRING SALLY UP PUSH UP TEST
WARM UP
100 Jump rope singles
50 Jumping jacks
40 Squats
30 Hand Release Push-ups
20 PVC Shoulder Dislocated
100 Jump rope singles
MOBILITY & SKILLS
Ankle – Hips – Low Back
STRENGHT
Bring Sally up
Push Ups Test
Rest 5′ Then:
CONDITIONING
Complete as Many Reps as Possible in 7 minutes
Burpees Plate
This workout begins from a standing position. The Athlete will move from flat on the plate. #25/15
WARM UP
5′ Practice double Unders; Then 2 Rounds Of:
20 mt Inch worms
20 Squats
30 Jumping jacks
20 Superman
20 sit ups
MOBILITY & SKILLS
Dynamic Stretch
STRENGHT
Overhead Squat ( From the Rack )
Max Reps in 30″ #70% 1RM
Rest 60″
Max Reps in 30″ # 75%
Rest 60″
Max Reps in 30″ # 80%
CONDITIONING
A) For Time
50-40-30-20-10
Lunges
Pull Ups
Sit Ups
Time Cap 20 Minutes
B) Bring Sally Up
Push Ups Test
WARM UP
50 Hand-To-Hand Swings
40 Alternating Floor Press
30 Clean & Jerk, switch hands each rep
20 Goblet Squat
20 Halo
10 Armbars, 5 per side
MOBILITY & SKILLS
Dynamic Stretch – Clean Warm Up – Press (Strict-Push-Jerk)
CONDITIONING
A) Every minute on the minute for 15 minutes
2 Deadlift #70/45
2 Hang power clean
2 Push press
Rest 3′; then
B) Bring Sally Up
Squat Test #50%BW
WARM UP
Jog 400m
25 Push-ups
25 Squats
25 Sit-ups
25 Double Unders
MOBILITY & SKILLS
Shoulders – Hips – Handstand (Hold – Push Ups – Kipping )
CONDITIONING
A) AMRAP 20 MINUTES
5 Burpees
10 Handstand push-ups
15 Box jumps #60/50
Rest 3′
B) Bring Sally Up
PULL UPS TEST
WARM UP
AMRAP 6′
25 Double Unders/50 Single Unders
5 Burpees
10 Hanging Knees Raises
15 Squats
30 Mountain Climbers
MOBILITY & SKILLS
Shoulders – Kipping – Muscle Up
CONDITIONING
A) For max rounds
AMRAP 15′
1 Bar muscle-up/Chest To Bar
2 Handstand Push-Ups
3 Pistols Squats
Add 1 rep to all movements each successive round, continue until failure or time elapsed
B) BRING SALLY UP
PUSH UP TEST
ACCESSORY WORK
Reverse crunch 4×12
Barbell rollout 4×4-6
Medicine ball twist in V-sit 3×20
Hanging leg raise 3×10-12
Side planks 3×1-min per side
