MOBILITY & WARM UP
8 Rounds
20 Seconds Spiderman + Reach
10 Seconds Mountain Climbers
8 Rounds
20 Seconds Single Unders
10 Seconds Air Squats
SKILLS & SPECIFIC WARM UP
Handstand Push Up for 10′ practice
CONDITIONING
“SCINDY”
AMRAP 20
5 Strict Pull Ups / Pillow Case Body Row
10 Hand Release Push Ups
15 Air Squats
BODY ARMOR
AMRAP 6:
Max Strict Handstand Push Ups / Max Feet Elevated Pike Push Ups
Every Stop: 15 Sit-Ups
MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog
SKILLS & SPECIFIC WARM UP
Air Squat + 2 rounds: 15 Cal Row – 2 Push Ups – 4 Air Squat – 6 AB Mat Sit Ups – 5 Cal Row
CONDITIONING
“ ROUTE OUT ”
For Time
2000 mt Row
1 Rounds of “Modified Cindy”
1 Round of “Modified Cindy”:
5 Push-ups
10 Air Squats
15 AbMat Sit-ups
Perform 1 Rounds of “Modified Cindy” every minute at the start of the minute until the 2000 meter row is over. After that, perform another round of modified Cindy.
WARM UP
2 rounds
Run 200m or Row 250m
10m Inch Worms
20 Air Squats
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
“Back To The Basic”
AIR SQUAT – PUSH UPS – kIPPING (SWING-BUTTERFLY)
CONDITIONING
“CINDY”
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Compare to 16.07.19
MOBILITY & WARM UP
3-2-1 Spiderman & Reach each side
3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row/200 mt Run
Then
2 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 Hollow Body
5 Superman Hold
SKILLS & SPECIFIC WARM UP
10′ Practice Double Unders; then 2 Rounds
3 Pull Ups – 6 Push Ups – 9 Double Unders
CONDITIONING
“CYNDY’S COUSIN”
AMRAP 16′
7 Chest To Bar
14 Push-Ups
21 Double Unders
MOBILITY & WARM UP
10′ Banded Stretch & Foam Rolling; then:
2 Rounds Not for Time
200 m Jog
5 Slow Scap Retractions
5 Kip Swings
1-3 Pull-Ups
15 Double-Unders
Directly
into
2 Rounds Not for Time
200 mt Row
5 Pushups
5 Spiderman and Reach, each leg
10 Sit-Ups
15 Double-Unders
SKILLS
Ring Dips – Handstand Push Ups
CONDITIONING
” GI JANE MEET FRIENDS”
AMRAP 12′
50 Double Unders
1 Round of: “JT ”
5 Handstand Push-Ups
10 Ring Dips
15 Push-Ups
40 Double Unders
1 Round of: ” Cindy ”
5 Pull Ups
10 Push Ups
15 Squats
30 Double Unders
1 Rounds of: ” G.I. JANE ”
Max Burpees Pull Ups
Untill End Of Time
WARM UP
5′ Practice Double Unders; Then:
AMRAP 6′ of:
15 Butterfly Sit Ups
20 Walking Lunges
30 Jumping Jack
4 Inch Worms
MOBILITY & SKILLS
Shoulder – Hips – Kipping – Air Squat
CONDITIONING
5 rounds For time
400 mt Run
5 rounds of Cindy
If You Have a Vest or Body Armor, Wear It #9/6
ACCESSORY WORK
Superset 1
Dumbell Deadlift below knees 3×8
Dumbbell bench press 3×6-8
Superset 2
Dumbbell pollover 3×12
Incline dumbbell flyes 3×10
Superset 3
Wide grip lat pulldowns 3×12
Back extensions 3×12
