MOBILITY & WARM UP
4 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
3 Burpees
6 Push Up Close Grip
9 KB Swings #24/16
CONDITIONING
“INDIGESTION”
AMRAP 12 minutes:
5 Burpees
10 Push Up Close Grip
15 KB Swings #24/16
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 double unders/Jumping Jack
Then
3 Rounds Not For time
5 Kneeling Push Ups HR
10 Sit Ups
5 Push Ups
10 AB-Mat Sit Ups
CONDITIONING
“THE SAME SOUP”
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Burpees
10 Push-Ups
15 Air Squats
*compare to 16/03/20
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
Running Warm Up
2 Rounds: Not For Time
200Mt Run
10 Burpees
CONDITIONING
6 rounds for time:
400 Mt Run
25 Burpees
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:
8 Minute AMRAP of:
5 BB Good Morning
5 BB Romanian Deadlift
5 wallout
5 Russian Baby Maker
SKILLS & SPECIFIC WARM UP
2 Rounds:
5 Push Press #43/30
5 Burpees
20 Mt KB Suitcase Carry, #24/16
CONDITIONING
“THE IMAGINATION”
AMRAP 14 Minutes:
14 Push Press #43/30
14 Burpees
100Mt KB Suitcase Carry, #24/16
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:
8 Minute AMRAP of:
10 V-Ups
10 Push Up
5 Goblet Squat
5 Walkout
SKILLS & SPECIFIC WARM UP
2 Rounds: Rest 1’Min. Each Round
6 Wall Balls #9/6
6 KB Swings #24/16
6 Burpees
CONDITIONING
“SHOULDER OUT”
For time
25-20-15-10-5 reps:
Wall Balls #9/6
KB Swings #24/16
Burpees
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
10 Lunges
20 Single Unders
5 Burpees
Build to Workout Weight
Warmup Set 2
5 Burpees Over The Dumbell
10 Double Unders
10 DB Lunges
CONDITIONING
“MINIMUM SCALE“
For Time
30-20-10 DB Lunges#22.5/15
60-40-20 Duoble Unders
Rest 1/1 Then:
20-40-60 Double Unders
10-20-30 Burpees Over The Dumbell
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
10′ Practice on Pistol Squat or Handstand Push Ups
CONDITIONING
“UNFAIR COACH”
Every 6 Minutes For 4 Rounds
12 Burpees
24 Body Weight Lunges
36 V-Ups
the score is the slowest time
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
Practice on Pistol Squat
CONDITIONING
“THOMAS HIGWAY”
12 min AMRAP
2-4-6-8-10-12. . .
Burpees
10 Pistol Squats
MOBILITY & WARM UP
8:00 Clock:
30 Jumping Jack
5 Inchworms
10 Alternating step back lunges (each)
SKILLS & SPECIFIC WARM UP
2 Round Rest; Rest 1:00 min. Btwn The Roundas
15 Double Unders
5 Push Press #52/35
5 Walking Lounges
CONDITIONING
“ANONIMOUS“
EMOM x 20 Minutes:
Min 1: Max Double Unders
Min 2: Max Reps Push Press #52/35
Min 3: Max Reps Walking Lounges
Min 4: Rest
MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side
SKILLS & SPECIFIC WARM UP
Front Squat – Kipping
2 Chest To Bar
3 Lateral Burpees
4 Front Squat
100m Weighted Run
CONDITIONING
“Straight Ahead”
AMRAP 20
5 Chest To Bar
7 Lateral Burpees
9 Front Squats #60/40
200m Weighted Run 25/15
COMPARE TO 30/10/19
