MOBILITY & WARM UP
EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 5 Kip Swings
SKILLS & SPECIFIC WARM UP
Mad Ball Clean
CONDITIONING
“DELIRIO ”
30 min AMRAP:
2 km Row
then in remaining time
5 Strict Pull-ups
15 Sit-ups
30 Wall Ball #9-6
MOBILITY & WARM UP
12 Minute AMRAP:
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction
20 Hollow Body Rock
SKILLS & SPECIFIC WARM UP
Shoulder Press – Push Press – Push Jerk
CONDITIONING
“HALF IS BETTER”
2 Rounds for Time:
100 Double Unders
50 S2O #43/30
25 Toes-to-bar
Scaled Version
2 Rounds for Time:
50 Single Unders
25 S2O #30/20
15 Hanging Knee Raises
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
10′ Practice Double Under
CONDITIONING
“KLING”
4 Round For Time:
25 Row Cals
60 Double Unders
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
OVERHEAD SQUAT
CONDITIONING
“ONE MAN”
3 Rounds for Time:
10 OHS, #61/43
50 Double Unders
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
10′ MIN PRACTICE DOUBLE UNDERS
CONDITIONING
“DOUBLE D”
10-30-50-30-10 reps for time:
DB Snatch #22,5/15
Double Unders
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
CONDITIONING
“The Ghost”
6 rounds, 1 min per
station, for max reps:
Row Calorie
Burpee
Double Under
Rest 1 min
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:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts
SKILLS & SPECIFIC WARM UP
Not For Time: (Wod Weight)
200 mt Run
10 Russian Swing
10 Goblet Squats
200 mt Run
5 American Swings
CONDITIONING
“ONE AND HALF”
For Time:
Run 800m
30 KB Swings #24/16
30 KB Goblet Lunges
Run 400m
15 KB Swings
15 KB Goblet Lunges
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:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
2 Rounds Noot For Time:
15 Double Unders
5 Power Snatches (increse weight)
CONDITIONING
“Open 11.1/14.1”
AMRAP 10 mins:
30 Double Unders
15 Power Snatches #30/20
MOBILITY & WARM UP
EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Pull-Ups + 5 Kip Swings
SKILLS & SPECIFIC WARM UP
Squat Therapy – Over Head Squat
CONDITIONING
“CARROW ”
AMRAP 12 Minutes:
65 Double Unders
25 Overhead Squats #43/30
15 Push-ups
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:
5 Pull-ups
7 Push-ups
10 BB Thrusters
12 Air Squats
SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
10 Front Squats
10 Double Unders
CONDITIONING
“GET READY”
5 Rounds, each for time:
4 Front Squats
50 Double Unders
Rest 2 minutes
*Pick load
the score is the slowest time
