WARM UP
2 Rounds Not For Time of:
Run 200m or row 250m
10 Inch worms
20 Squats
30 Jumping jacks
10 Superman hold
MOBILITY & SKILLS
Low Back – Hips – GHD
CONDITIONING
800 mt Run
20 GHD Sit Ups
600 mt Run
40 Toes To Bar
400 mt Run
60 Sit Ups
WARM UP
5 minutes Practice Double Unders; Then 2 Rounds Of:
30 Hand-to-Hand KB swings
20 Hollow Body Rock
10 Boot-Strappers
5 Knees to Chest
MOBILITY & SKILLS
Dynamic Stretch
CONDITIONING
AMRAP in 20 minutes
Continue until 4 minutes:
50 Double-Unders
25 Toes-to-Bars
5 Burpee Pull-Ups
If completed before 4 minutes, continue until 8 minutes:
50 Double-Unders
20 Toes-to-Bars
10 Burpee Pull-Ups
If completed before 8 minutes, continue until 12 minutes:
50 Double-Unders
15 Toes-to-Bars
15 Burpee Pull-Ups
If completed before 12 minutes, continue until 16 minutes:
50 Double-Unders
10 Toes-to-Bars
20 Burpee Pull-Ups
If completed before 16 minutes, continue until 20 minutes:
50 Double-Unders
5 Toes-to-Bars
25 Burpee Pull-Ups
Athlete’s score will be the number of reps completed.
ACCESSORY WORK
Not for Time:
30-20-10:
Med-ball GHD Sit-Ups
Back Extensions
WARM UP
3′ Rope Jump; then 3 Rounds Not For Time of:
10 Hollow Rock
10 Superman
15 Air Squats
15 Plate G2OH
MOBILITY & SKILLS
Hips – Shoulders – Clean – Handstand ( Hold – Push Ups )
STRENGHT*
EMOM 5′
3 Power Cleans + 3 Front Squats + 3 Push Jerks #80%
CONDITIONING
AMRAP 15′
5 Handstand Push-Ups
7 Pull-Ups
9 Squat Clean #60/40
ACCESSORY WORK*
3 Rounds, NOT for time:
25 GHDSU medball sit-ups #9/6
15 Bench Press #80% BW
*Do it only if you trained in August!
