MOBILITY & WARM UP
AMRAP 10
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats
SKILLS & SPECIFIC WARM UP
10′ MIN. PRACTICE PULL UP
CONDITIONING
“CHELSEA“*
EMOM 30:
5 Pull-ups
10 Push-ups
15 Squats
*compare to 13.10.22
MOBILITY & WARM UP
3 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 3 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
Kipping – Pull Ups
EMOM 12
odd: 5 Strict Behind the Neck Pull Ups
even: 40 sec KB Bottom up hold ( Alternate side )
CONDITIONING
“GOOD START”
5 Rounds For Time
20mt Mixed Rack Overhead Walking Lunges #2X24/16
25 Pull Ups
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 40″ Calorie Row/Bike
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
CONDITIONING
“@ASTRO_LUCA”
EMOM 36
Minute 1: EXPEDITION 61. 10 Wall Ball
Minute 2: EXPEDITION 36. 6 Renegade Row Step Up Over
Minute 3: EXPEDITION 60. 10 Chest To Bar
Minute 4: SOJUZ -MS-13. 2×9 mt Sand Bag Bear Hug Carry
Minute 5: EXPEDITION 37. 6 Burpees Shuttle Run
Minute 6: SOJUZ TMA09M. 2 Wall Walk
Cash Out
2013 mt Row
MOBILITY & WARM UP
AMRAP 10
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats
SKILLS & SPECIFIC WARM UP
10′ MIN. PRACTICE PULL UP
CONDITIONING
“CHELSEA“*
EMOM 30:
5 Pull-ups
10 Push-ups
15 Squats
*compare to 05.05.22
MOBILITY & WARM UP
Set 1
200mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges
Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Goblet Reverse Lunges
Set 3
200 mt Run (Fast pace)
20 Burpees
20 Alternate Kb Snatch (workout weight)
Set 4
200 mt Run (Fast pace)
10 Burpees Box Jump Over
6 Single Arm kB Devil Press (workout weight)
MOBILITY & SKILLS
Burgener Warm Up
CONDITIONING
“SCARIE CARDIO”
EMOM 32 Min
Minute 1 – 200 mt Run
Minute 2 – Max Burpees Box Jump Over
Minute 3 – 10 Single Arm kB Devil Press #24/16
Minute 4 – Rest
WARM UP
Set 1
50 Cross Country
40 Jumping Jacks
30 Skier Jacks
20 Good Morning
10 Inchworm
Set 2
10 Ring Rows
10 Clean Grip Deadlifts (empty barbell)
10 Bent Over Rows (empty barbell)
Set 3
10 Jumping Pull-ups / Pull ups
5 Clean Pulls (empty barbell))
5 Partial Front Squats
5 Strict Press
Set 4
5 Pull-ups / chest to bar
10 Power Cleans ((empty barbell)
10 Push Press
Set 5
5 Pull-ups
10 Clean & Jerk
Into 3 Rounds, Not for Time:
10 RDL
10 bent-over rows
10 high pulls
10 shoulder presses
SKILLS & SPECIFIC WARM UP
Kipping – Chest To Bar – Clean Warm Up
CONDITIONING
“UNTILL THE END”
EMOM 12
Odd: 15 Chest To Bar
Even: 8 Hang Cleans & Jerk #52/35 (no drop bar)
MOBILITY & WARM UP
1 set
2:00 Row, bike, ski, or run
10 scorpion stretch (slow)
10 table tops (slow)
1 set
5 wall squats
5 push-ups
5 single-arm ring rows / arm
1 set
5 PVC front squats
5 diamond push-ups
1-5 strict pull-ups or supine ring rows
1 set
5 PVC overhead squats
5 archer push-ups / side
1-5 strict C2B pull-ups or inverted ring rows
SKILLS & SPECIFIC WARM UP
On the minute set your max calorie
Row
:30 rest
Ski Erg
:30 rest
Assault Bike
CONDITIONING
“MIKKO’S TRIANGLE “
EMOM for 39 minutes
1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Rest
Set a single number of calories and complete that amount of work each minute – every minute.
MOBILITY & WARM UP
1 min Bike+1 min Ski+1 min Assault Bike x 3 Rounds; then:
20 Shoulder Dislocates
10 Alternate Spiderman & Reach
5 Dynamic Squats
then:
3 Rounds not for time
3 Strict Pull-ups
5 Empty BB Shoulder Press
7 Empty BB Front Squats
10 Empty BB Deadlifts
SKILLS & SPECIFIC WARM UP
Front Squat – Push Press – Thrusters
CONDITIONING
“DEATH OF FIVE”
From 0 to 5 Minutes
EMOM 5
5 Thrusters #35/25
From 5 to 10 Minutes
5 Thrusters #43/30
From 5 to 10 Minutes
5 Thrusters #52/40
Continue Pattern at #61/52 – 70/60 …
Untill Failure
MOBILITY & WARM UP
2 Rounds, Not for Time:
250mt Row
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
5 Waiter Squats (each side)
SKILLS & SPECIFIC WARM UP
Over Head Squat
CONDITIONING
“MAGENTO”
EMOM 7′:
Burpees
Over Head Squat #43/30
Pull-ups
Cals Row
Pull-ups
Over Head Squat #43/30
Burpees
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 Push Up
10 Wall Squat
5 BB Good morning
5 BB Shoulde Press
SKILLS & SPECIFIC WARM UP
Burgener Warm Up
CONDITIONING
“ANOTHER TIME”
EVERY 2 minutes for 20 minutes alt. between
2 Power Snatch. Pick up load every rounds
200 mt Run
