WARM UP:
1 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
CONDITIONING
5k Row every 1k complete 250 mt ski erg
MOBILITY & WARM UP
1 round: 400m RUw. 10 push up walk outs. 10 reverse inch worms. 15 front leg kicks per side.
CONDITIONING
A) AMRAP in 10 minutes of: Max Pushups Every stop 50 Jumping Jack
B) Run: 10 Km Time Trial
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MOBILITY & WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)
Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
2 Rounds, Building in Intensity:
2 Sumo Deadlift High Pull + 4 Hang Squat Clean + 6 Push PressFront Squats
15 Double-Unders + 5×10 mt Shuttle Run + 10/7 Cal Row
5 Pull-Ups + 6 Box Jump Overs + 15 Air Squats
CONDITIONING
“CALVARIO”
Three 6 Minute AMRAP in 24 minutes
AMRAP in 6 Minutes
5 Sumo Deadlift High-Pulls #60/40
10 Hang Squat Clean
15 Push Press
AMRAP in 6 Minutes
50 Double Unders
100mt Shuttle Sprint
250mt Row
AMRAP in 6 Minutes
15 Pul Ups
30 Box Jump-Overs #60/50
45 Air Squats
*compare to 28.03.18
Complete all three AMRAPs including rest 3 minutes between each with a running clock. Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (eg: 50 DU = 5; 100 Shuttle Sprint = 10; 250 meter Rowing = 25).
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike / 250 mt Row / 200 Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups
SKILLS & SPECIFIC WARM UP
Handstand Push Ups / Ring Dip
Then 3 Rounds of
300/250/200 mt row
3 HSPU – 5 Ring Dips – 7 Push Ups
rest 1-2 minutes from rounds
CONDITIONING
3 Rounds For Time
21-15-9 Cal Row
Handstand Push-Ups Ring Dips Push-Ups
MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog
SKILLS & SPECIFIC WARM UP Pose Running 3 Rounds 8 Air Squat + 8 Push Ups + 8 Walking Lunges + 10x10mt Shuttle
CONDITIONING
“LOREDO”*
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 Meter Run *compare to 19.09.17
BEGINNER & INTERMEDIATE
REST DAY!!
AT 11, IT’S QUALIFY TIME
come and see our athletes who compete online for the next competitions
AT 13.30 ADVANCED TRAINING
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 GHD / AB-Mat Sit Ups
5 Strict Pull Ups
SKILLS & SPECIFIC WARM UP
15′ Practice Rope Climb/Muscle Up
Then 3 Rounds of
300/250/200 mt row
5 – 4 – 3 Burpees Box Jump Over
3 – 2 – 1 Bar Muscle Ups/Chest To Bar
rest 1-2 minutes from rounds
CONDITIONING
A) 5RFT
25/18 Cal AirDyne
2 Rope Climb / 6 Chest To Bar
Rest 5′ Then:
B) AMRAP 16′
1000mt Row
15 Burpee Box Jump Over #60/50
6 Bar Muscle Ups/8 Strict Chest To Bar
WARM UP
5′ Practice Double Unders; Then:
AMRAP 6′ of:
15 Butterfly Sit Ups
20 Walking Lunges
30 Jumping Jack
4 Inch Worms
MOBILITY & SKILLS
Ankle – Hamstring – low Back – Shoulders – Toes To Bar
CONDITIONING
For Time:
1000 mt Row
Directly into…
5 Rounds:
30 Double Unders
15 Toes To Bar
WARM UP
20 Active downward dog / alternate toe touch
30″Standing leg swing (front) each leg
30″ Running skips or assisted kneelift
30 Lateral squat
30″ Standing leg swing ( across)
30″ Running skipsbor assisted knee lift
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30″ Skip
20 Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Ankle – Hamstring – Quad – Hips
STRENGTH
Back Squats
5 Reps #75%; 2 Reps #80%; 5 Reps #75%; 2 Reps #85%; 5 Reps #75%; 2 Reps 90%
CONDITIONING
Choose one of this Intervall:
option A
Intervals
Rest 2 minutes between intervals
Run 6x400m
(if you have a vest, wear it)
option B
Intervals
Rest 2 minutes between intervals
Row 6x500m
option C
Intervals
Rest 2 minutes between intervals
Bike 6x1000m
WARM UP
5′ Practice Double Unders
50 Jumping jacks
50 Jump Rope Singles
40 Squats
30 Push-ups
20 Vertical jumps
Jog 400m
MOBILITY & SKILLS
Dynamic Stretch – Trigger Point
CONDITIONING
With a continuously running clock for 18 minutes Cap Time:
Time Trial
Row 1500m
Damper Setting #10/8
Rest 1/2 of Time Trial Then:
50/40 Cal Air Dyne
Rest 1/2 Time for Cal Then:
200 Double Unders
Cap Time 18 minutes
ACCESSORY WORK
Squat 5X#65%; 5X#75%; 5X#85%x; 3X8##65%
Good mornings 3X6 #50% 1RM of Back Squat
WARM UP
10x10m shuttle Run
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Med Ball Clean #9/6
10 Hand-release push-ups
10 Sit-ups
MOBILITY & SKILLS
Dynamic Stretch
CONDITIONING
“FATAL 40”
For Time
40 Wall Balls #9/6
40 Hang Cleans #43/29
40 Pull-Ups
40 Deadlifts #43/29
40 Push-Ups
40 Box Jumps #60/50
40 Kettlebell Swings #24/16
40 Toes-to-Bar
40 Air Squats
40 Hang Snatches #43/29
40 Double-Unders
40 Sit-Ups
40 Burpees
400 meter Run at start and after each 40-rep movement
