WARM UP
Set 1-3
:20 Medball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups
Sets 2-4:
:20 Counterbalance Squats to Medicine Ball
:20 Down Unders
:20 Medicine Ball Strict Press
:30 Rest Between Sets
.
SKILLS & SPECIFIC WARM UP
Clean
EMOM 8′
3 Squat Clean #80% 1 RM
CONDITIONING
“BASIC SCHEME”
AMRAP 12:
9 Unbroken Deadlifts #50/35
6 Burpees
3 Unbroken Power Cleans
MOBILITY & WARM UP
1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
20 PVC Pass Through
10 Alternate Samson Stretch
10 kB Goblet Cossack Squats
20 Slow Prisoner Good Morning
then:
3 Rounds Not For Time
5 Single Kb Suite Case Deadlift x side
10 Alternate Kb Goblet Lunges
15 SIt Ups
20 Double Unders
SKILLS & SPECIFIC WARM UP
Deadlift
CONDITIONING
“HOW MANY DO YOU DO”
5 Rounds for Max Reps:
Max Rep Unbroken
Deadlift #120% BW
rest 1 minute, then:
Max Rep of Burpees in 1 Minutes
*Rest 3 minutes between sets
WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
SKILLS & SPECIFIC WARM UP
Running Warm Up – Pose Running
CONDITIONING
“INCRESE“
For time:
1mi Run
30 Box Jumps #60-50
800m Run
30 Burpees
400m Run
30 Burpee Box Jumps #60-50
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: NOT FOR TIME
3 Deadlifts (ADD. Weight)
6 Burpees
9 Toes-to-bar
CONDITIONING
“THE KNOCK”
AMRAP 16 Minutes
6 Deadlifts #102/85
12 Burpees
15 Toes-to-bar
MOBILITY & WARM UP
3 Rounds:
30 Double Unders
5 Scap Retractions
20 Hollow Body Rock
:30s Alternating Warrior Squats
3 Rounds:
200 Meter Jog
15 Sit Ups
10 Lying Leg Raises
CONDITIONING
“The Ghost”
6 rounds, 1 min per
station, for max reps:
Row Calorie
Burpee
Double Under
Rest 1 min
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
