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
Squat Therapy – Overhead Squat
5′ to find Weight Work
CONDITIONING
AMRAP 15′
9 Overhead Squats #61/43
15 Cal Row
21 Burpees Over The Row
MOBILITY & WARM UP
EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Pull-Ups + 5 Kip Swings
SKILLS & SPECIFIC WARM UP
Deadlift
2 Rounds, increase intensity and weight
6/4 Calorie Row + 2 Burpees Over The Row + 4 Deadlift
CONDITIONING
“ARROWS ”
AMRAP 15′:
12/9 Calorie Row
8 Burpees Over The Row
12 Deadlift #82/56
MOBILITY & WARM UP
2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats
2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side
SKILLS & SPECIFIC WARM UP
2-3 Rounds:
250 Meter Row
4 Burpees Over The Row
CONDITIONING
Every 4:00 for 5 Sets:
500 Meter Row
15 Burpees Over The Row
the score is given by the slowest round
MOBILITY & WARM UP
2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats
2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side
SKILLS & SPECIFIC WARM UP
2 Rounds:
10 cal Row
3 Burpees over the Row
CONDITIONING
5 Rounds For Time
250 Meter Row
10 Burpees Over The Row
At 13.30 for competitor & advanced
For Advanced & Competitors, we have one strenght parts Before:
Strenght. Building through a primer into a 4-3-2-2(1) Rest 3 min scheme for:
Front Squat – Overhead Squat – Weighted Pull Ups.
WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups
15 Air Squats
15 Butterfly Sit Ups
20 PVC Pass Throughs
MOBILITY & SKILLS
Hips – Shoulders
CONDITIONING
For Time
21-15-9
Kettlebell Swings 24/16
Cal Row
Burpees over the Row
Warm-up:
3′ Practice Double Unders
20 mt Bear Crawl
20 Push-ups
20 mt Inch Worm
20 Jump Squats
30 Jumping Jack
30 Mountain Climbers
3′ Practice Double Unders
Mobility & Skills
Ankle – Knee – Low Back – Shoulders
For Time
Buy In 50 Double Unders
25 Burpees Over The Row
100 m Row
20 Burpees Over The Row
200 m Row
15 Burpees Over The Row
300 m Row
10 Burpees Over The Row
400 m row
5 Burpees Over The Row
500 m row
Cash Out 50 Double Unders
Time Cap 20′
