WARM UP MOBILITY & WARM UP
AMRAP 5:
:30 Row, Bike, or Ski
10 Alternating Soldier Kicks
10 Alternating Hamstring Scoop Stretch
10 Plank to Down Dog (No Push-up)
3 Sets:
:20 Row, Bike, or Ski
:10 Rest
:20 Burpee-to-target
:10 Rest
MOBILITY & SKILLS
Burpees
ACCESSORY
PRE-WORKOUT
EMOM 10:
3-5 Strict Chest to Bar
CONDITIONING
“BURPEES TARGET”*
FOR TIME
100 Burpees-to-Target (12”)
*compare to 09.02.22
WARM UP
On a 5:00 clock:
5 kip swings
5 push-ups
10 jumping jacks
On a 5:00 clock:
10 kipping knee raises or lying toes-to-bars
5 down unders
10 Lunges
SKILLS & SPECIFIC WARM UP
Pull Ups
CONDITIONING
“MAXTON“
13 Rounds For Time whit a partner in a 35 min Time Cap
8 Strict Pull-ups
26 Box Step-ups #60/50
21 Burpees
Alternate work and rest with a partner.
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)
SKILLS
Air Squat – Burpees
PRE-WORKOUT STRENGTH
every 60 sec x 5 set perform 5 strict press from the floor.
5 strict press Tempo 20X2
the press up and the return to the rack position.
• Record the heaviest load lifted as long as athletes were able to stick
to the tempo.
CONDITIONING
“MONTE ZUMA”*
10 Rounds for Max Effort in a 20 minutes time cap
40 Sec Air Squat
40 Sec Burpees
40 Sec Sit Up
*compare to 14.12.20
On a 6:00 Clock:
20 Double Knee Tuck in Plank
10 ATY Drills (use small plates or DB’s)
:20 Banded Shoulder Stretch / Arm
SKILLS & SPECIFIC WARM UP
Ring Muscle Up
1) :10 Ring Support (Top & Bottom of Dip)
2) Ring Dip
3) False Grip Ring Row
4) Floor Muscle-up Transition
FREE PLAY 5:00 on scaling movement
CONDITIONING
“AND THE WINNER IS…”
AMRAP 12:
3 Strict False Grip Ring Pull-ups
3 Strict Ring Dips
Scaled version
AMRAP 12:
3 False Grip Ring Rows
3 Jumping Ring Dips
3 Push-ups
SKILL WORK
Accumulate:
50 Hanging Straight Leg Raises on
Rings
Every break perform 10 DB
hang muscle cleans
WARM UP
EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats
SKILLS & SPECIFIC WARM UP
Ring Dip – Handstand Push-Up
WALL WALK
3 Sets:
5 Partial Wall Walks
5 Push Ups + 5 Dips
Take 10 minute for work on HSPU
1 Sets:
2 HSPU
4 Ring Dips
6 Push Ups
Then:
1 HSPU
3 Ring Dips
5 Push Ups
1 HSPU
CONDITIONING
“JT“*
21-15-9 reps for time:
HSPU
Ring Dip
Push-up
*compare to 12.07.21
WARM UP
MOBILITY & WARM UP
AMRAP 5:
:30 Row, Bike, or Ski
10 Alternating Soldier Kicks
10 Alternating Hamstring Scoop Stretch
10 Plank to Down Dog (No Push-up)
3 Sets:
:20 Row, Bike, or Ski
:10 Rest
:20 Burpee-to-target
:10 Rest
MOBILITY & SKILLS
Burpees
ACCESSORY
PRE-WORKOUT
EMOM 10:
3-5 Strict Chest to Bar
CONDITIONING
“BURPEES TARGET”
FOR TIME
100 Burpees-to-Target (12”)
WARM UP
On a 6:00 Clock:
5 kip swings
2 wall walks
5 deck squats (sit-up + air squat)
SKILLS & SPECIFIC WARM UP
“Back To The Basic”
AIR SQUAT – PUSH UPS – kIPPING PULL-UP (SWING-BUTTERFLY)
CONDITIONING
“BARBARA”*
5 rounds, each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
*Rest 3 mins between
rounds
*compare to 28.10.21
Scaled version
5 rounds, each for time:
10 Ring Rows
20 Bar Push-ups
30 Sit-ups
40 Air Squats
*Rest 3 mins between
rounds
WARM UP
MOBILITY & WARM UP
On a 5:00 clock:
5 kip swings
5 jumping ring dips or push-ups
5-calorie, row, bike, ski, or 10 jumping jacks
On a 5:00 clock:
10 kipping knee raises or lying toes-to-bars
5 kipping ring dips
5 squats + jump for height
MOBILITY & SKILLS
Toes To Bar – Ring Dips
CONDITIONING
“YOU AND YOUR MAX”
3 rounds for reps and distance:
Max unbroken toes-to-bars
Max unbroken ring dips
Max distance broad jump
For time:
2,000/1,600-m row
INTERMEDIATE
3 rounds for reps and distance:
Max unbroken knees-to-chest
Max unbroken banded ring dips
Max distance broad jump
then…
For time:
2,000/1,600-m row
WARM UP
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 Sit Ups
5 Strict Pull Ups
MOBILITY & SKILLS
10′ Practice Hand Stand Push Up -Pull Up
CONDITIONING
“EASY MARY”
MOBILITY & WARM UP
600 mt run
20 PVC Shoulder Dislocates
30 PVC Figure 8’s ( 15xside )
10 Dynamic Squats
30 Jumping Jacks
then:
10 Minute AMRAP of:
20 Double Unders
7 Scap Retraction
7 Kipping Swing
7 Walkout
7 Down Under
SKILLS & SPECIFIC WARM UP
Ring Dips
CONDITIONING
“MY TREASURE”
5 Rounds for Time
10 Ring Dips*
50 Double Unders
*Scaled: Narrow Grip Push Up
