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
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 Push Up
7 Wall Squat
7 Walkout
7 Warior Squat (each side)
SKILLS & SPECIFIC WARM UP
10′ Practice Double Unders
CONDITIONING
“SPEED IS THE SOLUTION”
EMOM 15’MIN.:
Max Reps AB-Mat Sit-up
Max Reps Reverse Lunge
Max Reps Double Under
*Rest 1 minute between
rounds
MOBILITY&WARM UP
10 Minutes For Quality
200 Meter Run
20 Plank March
10 Hip Bridges
5 Dynamic Squat Stretch
20 Flutter Kicks (count every 4)
SKILLS & SPECIFIC WARM UP
10′ Practice Double Unders
CONDITIONING
“KANGAROO”
EMOM x 20 Minutes:
Min 1: 20 Goblet Squats #24/16
Min 2: Max Reps Double Unders
Min 3: 20 Sit Ups
Min 4: Rest
Score i max Double Unders
3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
2 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side
MOBILITY & SKILLS
– Pull Ups – Burpees Pull Up
CONDITIONING
“BREATH & BURN”
FOR TIME: TIME CAP 16′
18-15-12
HAND STAND PUSH UP
BURPEES PULL UP
HAND RELEASE PUSH UP
MOBILITY & WARM UP
8 Minute Running Clock
5 Inchworms
5 Air Squats (3 Second Pause at the bottom)
10 PVC Pass Throughs
50 Dot Hops
SKILLS & MOBILITY
EMOM 10 Minutes
Max Strict Handstand Push Ups / Max Feet Elevated Pike Push Ups
CONDITIONING
“SCARY BAG”
33-27-21-15-9:
Odd Object Thrusters #30% BW
Facing Burpees Over The Object
12 Minute Running Clock for Quality
10 Walkout
20 Lunges
30 Jumping jacks
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
The Burgener Warm Up
CONDITIONING
“BIT MORE”
EMOM 30’*- 30″on/30″ Off x 6 Rounds
Chair Handstand Push Ups
Diamond Push ups
Double Unders
Sit Ups
Burpees
*Change exercise every minute. Record every 30″ on. You must try to keep the same number of reps per workstation for 6 rounds. Score is Total Reps.
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
SKILLS
KIPPING – KIPPING PULL UP
CONDITIONING
“EXTREME PULL UP”
EMOM 12′
Perform 6/12 Strict Pull Up
MOBILITY&WARM UP
2 Rounds Not For Time
200 Meter Run or 250 Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
CONDITIONING
“Death of EMOM”
EMOM 12
Odd: 35 Double Unders
Even: 15 Box Jump #60/50
2 mins Rest
EMOM 12
Odd: 12/9 Cal Ski Erg
Even: 15 Burpees
2 Mins Rest
EMOM 12
Odd: 15 Cal Row
Even: 15 Wall Ball #9/6
MOBILITY & WARM UP
6:00 Row / Bike
On the 2:00, 4:00, and 6:00, come off the Row to complete:
5 Spiderman + Reaches (each side)
5 Walkouts
5 Scap Retractions
5 Strict Pull-Ups
2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation
5 Strict Press
5 Front Squats
Mobility & Skills
Clean Warm Up – Push Jerk
“ADD REP TO TABLE”
Every Minute On The Minute For Max Rounds
1 Push-Ups Hand Release
1 C&J #60/45
Add 2 rep every minute there after and continue until failure
