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
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 Spiderman + Reach (each side)
5 Warrior Squat
5 Walkout
5 Mad Ball Thruster
SKILLS & SPECIFIC WARM UP
– CHEST TO BAR –
2 Rounds Not For Time
20 Double Unders
10 Wall Balls #9/6
3 Chest to Bar
CONDITIONING
“STONKS”
AMRAP 16 Minutes:
50 Double Unders
25 Wall Balls #9/6
5 Chest to Bar
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:
10 Plank Scap Retractions
10 Warrior Squat
5 Walkout
5 Russian Baby Makers
SKILLS & SPECIFIC WARM UP
CLEAN
10′ Min. for your heavy load Complex (1PC+2FS)
CONDITIONING
“HEAVY PUMP”
5 rounds, each for time:
1 Power Clean, pick load
2 Fronts Squats, pick load
40 Double Unders
*Rest 2 mins between
each round
