WARM UP:
1 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
CONDITIONING
5k Row every 1k complete 250 mt ski erg
MOBILITY & WARM UP
10′ Banded Stretch; Then:
3 Rounds Not For Time
250 mt Row / 200 mt Run / 15 Cal Bike
1 minute Plank Hold
20 PVC Shoulder Dislocated
5 Strict DB/Kb Presses, each arm
5 Good Mornings + Elbow Rotations + Push Presses (empty bar)
SKILLS & SPECIFIC WARM UP
Wall Ball Clean
2 Rounds ( increase intensity every Round)
10 Wall Ball Clean
5 Single Deadlifts, each side (light)
5 Kb Hang Power Snatches, each side (light)
10 Double Unders
CONDITIONING
EMOM 20′
1°- Max Wallballs #9/6
2°- Max Burpees Plate
3°- Max Alternate Kb Snatch #24/16
4°- Max Calorie Row/Bike
5°- Rest
MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.
SKILLS
Press ( Strict – Push – Jerk )
CONDITIONING
Push Press
5-5-5-3-2-2-1-1-1
WARM UP
2 Rounds Not For Time
500 mt Row
40 Alternate Kb Swing
30 Alternate Kb Snatch
10xArms Kb Push Press
10 Boot Strappers
MOBILITY & SKILLS
Low Back – Hips – Wall Ball Clean – Handstand Push Ups
CONDITIONING
AMRAP 15 Minutes
15 Wall Ball #9/6
5 Handstand Push Ups
1 Rope Climb
rest 5′ then:
3 Round For Time
10 Deadlift #100/70
50 Double Unders
Rest 5′ Then:
For Time
30 – 20 – 10
Pull Ups
WARM UP
20′ on Continuos Monostructural Conditioning #65% of FC Max
You Choose
Run
Bike
Row
Jump Rope
MOBILITY & SKILLS
Burgener Warm Up
CONDITIONING
With a Running Clock:
TABATA
Handstand Push Ups
Deadlift #100/70
Thrusters #43/29
Bar Muscle Ups/Chest To Bar
Hang Power Snatch #43/29
Ring L-Sit
DB Burpee Deadlift 2x#25/15
KB Farmer Carry
1 Minute Rest Between Each Tabata
Perform a Tabata interval eight rounds of 20 seconds of work and 10 seconds of rest of every movements. Each Tabata is followed by 1 minute of rest.
WARM UP
10 Push Ups
20 Double Unders / 40 Single
5 Burpees
10 Walking Lunges
MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up
CONDITIONING
Three AMRAPs in 20 minutes
AMRAP in 6 minutes
500m Row (cal)
5 Handstand Push-Ups
5 Sumo Deadlift High Pull #60/40
Rest 1′
AMRAP in 6 minutes
50 Double Unders
5 V-ups
5 Ground to Overhead #60/40
Rest 1′
AMRAP in 6 minutes
50 cal Bike
5 Pull Ups
5 Squat Clean #60/40
WARM UP
2 Rounds Not For Time
Run 200m or row 250m
10x Inch worms
20x Squats
30x Jumping jacks
10x Superman hold
MOBILITY & SKILLS
Shoulders – Double Unders – Rope Climb
CONDITIONING
“Johnny”
Buy-In: 1,200 Meter Row
2 Rounds:
19 Calorie Air Dyne
87 Double Unders
7 Rope Climbs
Cash out: 1,200 Meter Row
WARM UP
25 each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Dynamic Stretch – Rope Climb
CONDITIONING
With a running clock…
0:00 – 3:00 : Max Rope Climbs
3:00 – 5:00 : Max Handstand Push Ups
5:00 – 10:00 : 1 Power Clean + 3 Front Squat + 1 Jerk (build to heavy)
10:00 – 15:00 : Max Double Unders
Rest 5:00
on the 20: AMRAP 5′
21 Pull Ups
15mt Double Kettlebell Walking Lunges #24/16
9 Cal Airdyne
Max Cal Row in time remaining
3k Row
3k Run
WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Snatch switch hands each rep
20 Goblet squat
20 Halo
10 Turkish get ups
MOBILITY & SKILLS
Hips – Shoulders – Kb Swing
STRENGHT
3-3-3-3-3
Bench Press
CONDITIONING
For Time
50-40-30-20-10
KB swings #24/16
AirDyne or Row for calories
Double Unders
WARM UP
3′ Rope Jump
3 Rounds of:
10 Hollow Rock
15 Air Squats
15 Plate G2OH
MOBILITY & SKILLS
Hamstring – Low Back – Clean Warm Up
CONDITIONING
For Time
100-80-60-40-20: Double-unders
50-40-30-20-10: Sit-ups
25-20-15-10-5 of: Hang Squat Clean #35/25
