WARM UP
EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats
SKILLS & SPECIFIC WARM UP
Air Squat – Push Ups – Burpees
CONDITIONING
“WITTMAN”
10 Rounds For Time:
10 Burpees
10 Air Squats
10 Push Ups
10 Sit Ups
Time Cap 30 min
MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch
1 Round
10 Single arm DB/KB Front Squat/side
10 SIngle Arm DB/KB Push Press/side
10 Sit Ups
200m Run
1 Round
10 DB/KB Single arm Thrusters/side
10 DB/KB Staggered Stance RDL Deadlift/leg
10 Sit Ups
200m Run
SKILLS & SPECIFIC WARM UP
Thrusters – Stone Over Shoulder
CONDITIONING
“SEALS”
For Time (with a Partner)
Buy-In: 2,006 meter Ski Erg
Then, 15 Rounds of:
12 DB Thrusters #2×22.5/15
10 Stone Over Shoulders #70/45
Cash-Out: 2,947 meter Bike
*Every 7 minutes, perform 22 Burpees (each)
Time Cap: 40 minutes
With a running clock, as fast as possible perform the prescribed work in the order written. Athletes must accomplish the 2,006 meter ski before moving on to the 15 rounds of dumbbell thrusters and stone over shoulders. If you don’t have a Stone, use a Dead Ball, Sandbag, or other odd object. After the 15 rounds, athletes must accomplish the 2,947 meter bike.
MOBILITY & WARM UP
3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
2
3 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side
SKILLS & MOBILITY
10 minute HSPU
CONDITIONING
“HAVE A NICE DAY”*
3 Rounds for Time ( Time Cap 15′ )
9 Wall Climb
15 Burpees
21 Box Jumps 60/50
rest 3 minute then:
Bring Sally Up Push Up Test
*compare to 12.06.20
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
Air Squat – Burpees
PRE-WORKOUT STRENGTH
every 60 sec x 5 set perform 5 strict press from the floor.
5 strict press Tempo 20X2
the press up and the return to the rack position.
• Record the heaviest load lifted as long as athletes were able to stick
to the tempo.
CONDITIONING
“MONTE ZUMA”*
10 Rounds for Max Effort in a 20 minutes time cap
40 Sec Air Squat
40 Sec Burpees
40 Sec Sit Up
*compare to 14.12.20
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
