MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups
SKILLS
“Back to School”
Air Squat – Push Up – Pull Up
CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
*Compare to 02.12.19
WARM UP
AMRAP 10′
20 Double Unders / 60 Single Unders
10 Butterfly Sit Ups
10 Cal Row/100m Run
10 Plate Ground to Overhead
Skills & Mobility
BURGENER WARM UP
Deadlift – Burpees
“ANONYMOUS”
20′ AMRAP:
30 Bar Facing Burpees
20 Deadlift #BW
500 Mt Row
MOBILITY & WARM UP
3 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
Wall Ball Clean
CONDITIONING
“FRAN SCHEME”
For Time:
30-20-10
Chest To Bar
Wall Ball
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
SKILLS & SPECIFIC WARM UP
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute
CONDITIONING
“MAN NOTIFIED”
5k RUN
DAY OFF!!!
Vivere è la cosa più rara al mondo. La maggior parte delle persone esiste, questo è tutto.
“Oscar Wilde”
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
2 Rounds:
200 Meter Run
4 Toes to Bar
CONDITIONING
Every 3:00 for 7 Sets:
400 Meter Run
12 Toes to Bar
*compare to 27.01.20
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS & SPECIFIC WARM UP
Squat Therapy – Front Squat
CONDITIONING
HEAVY FRONT SQUAT*
Take 8 minute to find 1 set of 5 reps of Front Squat
Then:
On the 2 minutes x 7 rounds Front Squat
5 – 5 – 3 – 2 – 1 – 1 – 1
*compare to 13.01.220
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 200mt Run
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
CONDITIONING
“ TABATA WORKOUTS”*
For Total Reps in 20 minutes; Rest 1′ every Tabata
Tabata Burpees
Tabata Wall Balls #9/6
Tabata Floor Press#40/25
Tabata Calorie Row
Tabata Clean&Jerk #40/25
MOBILITY & WARM UP
10 Minutes For Quality
30 Single Unders
15 AbMat Sit-ups
30 Double Unders
10 Plate Overhead Squats #15/5
SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat
CONDITIONING
“NANCY”
5 Rounds For Time
400 mt Run
15 Overhead Squats #43/30
– Beginner: 17-20+ minutes
– Intermediate: 13-16 minutes
– Advanced: 10-12 minutes
– Elite: <9 minutes
WARM UP
3 Rounds:
200 Mt run
5 Indu Push Ups
200 Mt Run
5 Spider-Man & Reach (each side)
200 Mt Run
5 Russian Baby Makers
MOBILITY & SKILLS
2 ROUNDS: EASY PEACE
10 BOX JUMP OVER
10 PUSH UPS
CONDITIONING
“BRUTAL”
1 BJO #60/50 – 30 Push Ups
2 BJO #60/50 -29 Push Ups
3 BJO #60/50 – 28 Push Ups
….Continue Pattern untill
30 BJO #60/50 – 1 Push Ups
Time Cap 18′
