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:
7 Toes To Bar/Hanging Leg Raises
7 Push Ups
7 Wall Ball
10 Glute Bridge
SKILLS & SPECIFIC WARM UP
PULL UP
CONDITIONING
“BRADLEY”
10 rounds for time of:
Sprint, 100 m
10 Pull-ups
Sprint, 100 m
10 Burpees
Rest 30 secs
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Plank 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
1 Rounds Not For Time:
25 Double Unders
10 Kettlebell Swings #24/16
5 KB Goblet Reverse Lunges #24/16
CONDITIONING
“HOP HOP!!!”
3 Rounds For Time:
45 Double Unders
30 Kettlebell Swings #24/16
15 KB Goblet Reverse Lunges #24/16
MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull – Shoulder To Over Head
CONDITIONING
“SHOULBEE”
7 Min AMRAP:
2 Chest-to-bar Pull-ups
4 Sumo Deadlift 43/30
6 Lat. Burpee over Bar
8 Shoulder To Over Head #43/30
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
10′ PRACTICE HAND STAND PUSH UP
CONDITIONING
FOR TIME:
21-18-15-12-9
Hand Stand Push Up
60-50-40-30-20
Ab-Mat Sit Up
5-4-3-2-1
Devil Press #22,5/15
MOBILITY & WARM UP
2 min Jump Rope
20 Arm Circles
30 Samson Stretch
40 Jumping Jack
30 Leg Swings each side
then:
8 Minute AMRAP of:
7 V-Ups
7 Push Ups
7 Spiderman & Reach each side
30 Running Jump Rope
SKILLS & SPECIFIC WARM UP
Running Warm Up – Kipping
CONDITIONING
“TOESTER”
15min AMRAP:
Row 500m
20 Box Jumps #60/50
15 Toes-to-bar
MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area;
then Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Strict Presses + 5 Good Mornings+5 Back Squat (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups
SKILLS & SPECIFIC WARM UP
Squat terapy-Squat. Take 10 minute to find 1 set of 5 reps of Back Squat
CONDITIONING
Back Squat 5-5-5-5-5 from 70% to 85%
Lift every 2 minutes
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
SKILLS & SPECIFIC WARM UP
1 Rounds not for time Minute
20/16 Row Cals
50 Double Unders
10 Burpees
Run 200m
CONDITIONING
“DISCENDENT”
For Time:
35/30 Row Cals
150 Double Unders
35 Burpees
Run 400m
MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
600 mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Pushups
10 Sit-Ups
2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats
SKILLS
Burgener Warm Up – Clean&Jerk
CONDITIONING
“NOT BAD”
AMRAP 10 Minutes:
3 Clean & Jerk #70/50
5 Strict Pull-ups
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man
CONDITIONING
” GYMNSTIC TABATA ”
Tabata 8 x 20/10:
Jumping Alt. Lunges
Toe To Bar
Hand Release Push-ups
Ring Rows
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:
10 Push Ups
10 Wall Squat
5 wallout
5 Russian Baby Maker
SKILLS & SPECIFIC WARM UP
Barbell Warm Up – SNATCH
CONDITIONING
“POWER SNATCH”*
3-3-3-2-1-1-1-1
*Lift Every 3 Minutes
(COMPARE TO 06.02.21)*
