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
MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run/Jump Rope
5 Scap Retractions
10 Alternating Samson Stretch
15 Sit Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold
SKILLS & SPECIFIC WARM UP
BACK TO SCHOOL: Air Squats, Push Ups, Kipping
CONDITIONING
“CANDY”*
5 Rounds:
20 Pull Ups
40 Push Ups
60 Air Squats
BEGINNER OPTION
4 Rounds:
10 Jumping Pull Ups
20 Knee Push Ups
30 Air Squats
Time cap 20′
*compare to 23.12.19
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
CONDITIONING
“BRUTAL 2.0”
1 BJO #60/50 – 30 Hand Stand Push Up
2 BJO #60/50 -29 Hand Stand Push Up
3 BJO #60/50 – 28 Hand Stand Push Up
….Continue Pattern untill
30 BJO #60/50 – 1 Hand Stand Push Up
Time Cap 18′
WARM UP
1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
20 PVC Pass Through
10 Alternate Samson Stretch
10 kB Goblet Cossack Squats
20 Slow Prisoner Good Morning
then:
3 Rounds Not For Time
5 Single Kb Suite Case Deadlift x side
10 Alternate Kb Goblet Lunges
15 SIt Ups
20 Double Unders
SKILLS & SPECIFIC WARM UP
“Back To The Basic”
AIR SQUAT – PUSH UPS – kIPPING (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 31.08.19
Scaled version
5 rounds, each for time:
10 Ring Rows
15 Bar Push-ups
20 Sit-ups
25 Air Squats
*Rest 3 mins between
rounds
WARM UP
1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
20 PVC Pass Through
10 Alternate Samson Stretch
10 kB Goblet Cossack Squats
20 Slow Prisoner Good Morning
then:
3 Rounds Not For Time
5 Single Kb Suite Case Deadlift x side
10 Alternate Kb Goblet Lunges
15 SIt Ups
20 Double Unders
SKILLS & SPECIFIC WARM UP
“Back To The Basic”
AIR SQUAT – PUSH UPS – kIPPING (SWING-BUTTERFLY)
CONDITIONING
“CINDY”*
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
*compare to 29.04.19
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
5 Strict Pull Ups
SKILLS
“Back to School”
Air Squat – Push Up – Pull Up
CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
*Compare to 10.07.20
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 Sit Up
7 Waal Squat
7 Russian Baby maker
7 Walkout
SKILLS & SPECIFIC WARM UP
Hand Stand Push Up
CONDITIONING
“GYMNTASTIC”
7 min AMRAP:
3 Strict HSPU
6 Ring Rows
9 V-ups
