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
MOBILITY&WARM UP
3 Rounds
400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
Warmup Set 1
5 Kb Goblet Squat
10 Calorie Row
15 Sit Ups
Warmup Set 2
3 Kb Goblet Thrusters
5 Calorie Row
10 Sit Ups
CONDITIONING
“WRECK“
5 Rounds For Time:
20 Kettlebell Goblet Thrusters #24/16
500 mt Row
30 Sit Ups
WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
MOBILITY & SKILLS
Hips – Burgener Warm Up
OLY CONDITIONING
1) Squat Snatch
3×3 #65%
2) Snatch High Pull
3×3 #75%
3) Back Snatch Balance
3×3 #65%
CONDITIONING
100 Double Unders
21 KB Swings #32/24
21 Goblet Squats #24/16
500mt Row/400 mt Run
15 KB Swings #32/24
15 Goblet Squats #24/16
500mt Row/400 mt Run
9 KB Swings #32/24
9 Goblet Squats #24/16
500mt Row/400 mt Run
Time Cap 20′
ACCESSORY WORK
EMOM 10
Odd: 15 Cal Row
Even: 10 DB 1-arm Snatch #20/15
