MOBILITY & WARM UP
8:00 Clock:
20 Big arm circles (forward/backward)
:30 Side plank (each side)
6 Upward dog to downward dog transitions
SKILLS & SPECIFIC WARM UP
Hand Stand Push Up
2 Round: 1′ Min Rest btw Rounds
5Hand Release Push Ups
5Dual DB Step Up Over #22.5/15
CONDITIONING
“ALL BURNED”
FOR TIME: TIME CAP 15′
Hand Stand Push Ups
Dual DB Step Up Over #22.5/15
MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm DB Frontt Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction Push Ups
20 Hollow Body Rock
SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time
6 Burpees + 6 Alt Dumbell Snatch
4 Burpees over the DB + 4 Alt Dumbell Snatch
CONDITIONING
“THE PUNISHMENT“
For Time
40 DB Facing Burpees
40 Alt DB Snatch #22.5/15
40 DB Facing Burpees
40 Alt DB Hang Clean & Jerk
40 DB Facing Burpees
40 Sit Ups
Time Cap 20′
MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm Kettbell Goblet Squat (each side) (light/moderate)
5 Single Arm Kettbell Push Press (each side) (light/moderate)
10 hanging scap retraction
5 kip to swing
SKILLS & SPECIFIC WARM UP
Clean Warm Up; Then:
2 Rounds Not For Time
6-3
Toes to bar
Power Clean
CONDITIONING
“Toast“
2 Sets
21-15-9
Toes To Bar (30-20-10 Knee To Chest)
Power Clean #43/30
– rest 3:00 between sets –
MOBILITY & WARM UP
Movement Prep/Activation and Increasing Heart Rate
AMRAP 12 MINUTES FOR QUALITY
30/25 Calorie Row (OR 300m Jog)
20 Banded Good Morning
10 Box Step Up
10 Single Arm Suitcase Deadlift (each side)
SKILLS & SPECIFIC WARM UP
Deadlift
1 Set (fast)
6 Deadlift (at workout weight 1)
6 Box jump Overs
2 Deadlift (at workout weight 2)
2 Box jump Overs
CONDITIONING
“EVERYTHING HURTS”
30-20-10
Deadlift #61/43
Box jump Overs #60/50
-Rest 1:1-
15-12-9
Deadlift #102/83
Box Jump Overs #75/60
MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
Round 1:
5 Thrusters
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups
Round 2 – Same repetition scheme as round 1, but now with working load:
5 Thrusters
3-5 Chest To Bar
3 Thrusters
1-3 Chest To Bar
CONDITIONING
CONDITIONING
“FRIENDLY FRAN”
3 Rounds for Time
21Thrusters
21 Chest to Bar Pull-Ups
Rx – 52/38
MOBILITY & WARM UP
10 Minutes For Quality
30 Single Unders
15 AbMat Sit-ups
30 Double Unders
10 Plate Overhead Squats #15/5
SKILLS & SPECIFIC WARM UP
Clean Warm Up
Round 1:
3 Power Clean
4 Box Jump
3 Wall Ball
8 Sit Ups
Round 2 – Same repetition scheme as round 1, but now with working load:
3 Power Clean
4 Box Jump
3 Wall Ball
8 Sit Ups
CONDITIONING
“JAM SESSION”
AMRAP 12′
6 Power Clean #61/43
12 Box Jump
18 Wall Ball #9/6
24 Sit Ups
MOBILITY & WARM UP
8 Minute Running Clock
30 Jumping Jack
20 Hollow BodyRock
10 Alternate Spiderman (5xside)
5 Push-up to Down Dog
2 set Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Front Squat – Kipping
CONDITIONING
“PING PONG”
EMOM 20 MINUTES
A1 Front Squat #40% BW
A2 Push-Ups
B1 Reverse Lunges #40% BW
B2 Strict Chin Up
A is 10 minutes – Switching between A1 and A2 each minute
B is 10 minutes – Again switching between B1 and B2 each minute
MOBILITY & WARM UP
3 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
SKILLS & SPECIFIC WARM UP
Wall Ball Clean
CONDITIONING
“FRAN SCHEME”
For Time:
30-20-10
Chest To Bar
Wall Ball
MOBILITY & WARM UP
8 Minute Running Clock
30 Jumping Jack
20 Hollow BodyRock
10 Alternate Spiderman (5xside)
5 Push-up to Down Dog
1 set Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
CONDITIONING
“WATHS NEWS”
For Time:
100 Alternating Barbell Thrusters Lunges #20/15
*OTM – 5 Burpees over barbell
MOBILITY & WARM UP
5 Minute Bike/Row/SkyErg
Then 3 rounds of:
10 Spiderman + Reach
10 Lateral Box Step-ups
10 Kneeling Push Ups Hand Release
10 Inchworms
SKILLS & SPECIFIC WARM UP
500 Meter Bike Erg
Into…
2 Rounds:
3 Burpee Box Jumps
3 Chest to Bar Pull-ups
CONDITIONING
In a 15 Minutes Time cap
Buy-In: 1600 mt Run*
Then 5 Rounds of:
12 Burpee Box Jumps #60/50
8 Chest to Bar Pull-ups
SUB.
