MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Push Ups
5 Slow Wall Squats
10 Good Morning
10 AB-Mat Sit-Ups
SKILLS & SPECIFIC WARM UP
Deadlift
CONDITIONING
“MR. INCREDIBLE”
In a 30′ Time cap
Run 800mt
45 Push Ups HR
15 Deadlift #0.75 BW
Run 800mt
30 Push Ups
15 Deadlift #BW
Run 800mt
15 Decline Close Grip Push Ups
15 Deadlift #1.2 BW
MOBILITY & WARM UP
2 Rounds, Not for Time:
250 mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
150 mt Row
30sec Cossack Squat
30sec Warrior Squat
5 Waiter Squats (each side)
SKILLS & SPECIFIC WARM UP
Kettlebell Swing
CONDITIONING
“CHIPPER”
For Time (with a Partner)
30 Pull-Ups
50 Wall Ball Shots
50 Sit-Ups
100 Kettlebell Swings
Perform every two minutes:
10 Burpees
Each partner does not have to complete the same number of reps; break up the reps any way you want. Every 2 minutes, on the minute, stop and complete 10 burpees.
MOBILITY & WARM UP
EMOM 12
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats
SKILLS & SPECIFIC WARM UP
Kb Swing – Toes To Bar – 10′ to Work on you max Unbroken DU
CONDITIONING
“DIRTY THIRTY”*
For Time
30 Box Jumps #60/50
30 Jumping Pull-Ups
30 Kettlebell Swings #24/16
30 Lunges
30 Knees-to-Elbows
30 Push Press 20/15
30 Back Extensions
30 Wall Balls #9/6
30 Burpees
30 Double-Unders
*compare to 14.07.18
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
100 Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 Sit Ups
5 Strict Pull Ups
SKILLS & SPECIFIC WARM UP
Handstand Push Ups – Kipping
CONDITIONING
“I WANT AN ICE CREAM!”
Buy in 1983 mt Row
36 Pull Ups
36 Spiderman Crawl
36 Prisoner Walking Lunge
36 Toe to Bar
36 Double Unders
36 AB-Mat Sit Ups
36 Air Squat
36 Hand-Stand Push-Ups
36 Burpees
36 Push Ups
Cash Out 36 Cal Air Dyne/Ski Erg/Row
Time Cap 36′
Read More
WARM UP
25 Each with a PVC
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Hips – Shoulders
CONDITIONING
“DIRTY THIRTY”
For Time
30 Box Jumps #60/50
30 Jumping Pull-Ups
30 Kettlebell Swings #24/16
30 Lunges
30 Knees-to-Elbows
30 Push Press 20/15
30 Back Extensions
30 Wall Balls #9/6
30 Burpees
30 Double-Unders
WARM UP
25 Each with a PVC
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Hips – Shoulders
CONDITIONING
“ONCE WAS DIRTY THIRTY”
For Time
30 Kettlebell Swings #24/16
30 Double Unders
30 Box Jumps #60/50
30 Push Press #35/25
30 Cal Row
30 Ring Dips
30 Wall Balls #9/6
30 Double Unders
30 Toe To Bar
30 Power Snatch #35/25
30 Cal Row
30 Facing The Bar Burpees
WARM UP
5 minutes double-under practice
5 Sun Saliutation
10 Warrior Stretch 5 x Side
20 Inch Worm
30 Hollow Body Rock
MOBILITY & SKILLS
Hamstring – Low Back – Hips – Shoulders
CONDITIONING
For time
21 Double Unders
21 Box Jumps 60/50
21 KB sumo High Pull 32/24
21 GHD Back Extensions
21 Push-ups
21 KB Snatch, each arm 24/16
21 Burpees Plate
21 KB Swings #24/16
21 Calories Row
WARM UP
10x10m shuttle
Then, 2 rounds of
5x/leg Box step-ups 50/40
10 Wall Ball Clean 9/6
10 Hand-release push-ups
10 Sit-ups
MOBILITY & SKILLS
Hips – Shoulders – Sumo Deadlift High Pull
CONDITIONING
“Just Another Variation”
For Time
Row 30 calories
30 Burpees
30 Box jumps
30 Toe To Bar
30 Wall-ball #9/6
30 Sumo Deadlift High Pull #40/29
30 Push Press #40/29
30 Sit Ups
30 Front Squats #40/30
Row 30 calories
WARM UP
Complete a 6 minute AMRAP of:
15 Air Squats
20 Double Unders /40 Single Unders
10 Walking Lunges
20 PVC Pass Throughs
MOBILITY & SKILLS
Clean Warm Up – Kipping
CONDITIONING
For time
Row 60 calories
50 Toes To Bar
40 Wall Ball #9/6
30 Power Clean #60/43
20 Muscle-ups/Chest To Bar
10 Handstand Push-Ups
Cash Out
800m Run
