MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side
SKILLS & SPECIFIC WARM UP
Wall Ball Clean
2 Rounds- 5 Toes to Bar – 10 Wall Ball – 100 mt Run
Rest 1′ from rounds
CONDITIONING
” PINBALL ”
AMRAP 20 min
15 Toes To Bar
30 Wall Ball #9/6
60 mt Shuttle Run #(6×10 mt)
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS
MOBILITY&WARM UP
21 Calorie Row
7 Walkouts
15 Calorie Row
5 Walkouts
9 Calorie Row
3 Walkouts
Plank Series
60-40-20 Seconds Each:
Right Side Plank
Left Side Plank
Front Plank
SKILLS & SPECIFIC WARM UP
Bar Muscle Up
CONDITIONING
“Man on Fire”
For Time:
5 Rounds of “Nate”
100 Double Unders
4 Rounds of “Nate”
100 Double Unders
3 Rounds of “Nate”
100 Double Unders
2 Rounds of “Nate”
100 Double Unders
1 Round of “Nate”
1 Round of “Nate on Bar”:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 24/16
Time cap 20 min.
MOBILITY & WARM UP
4 Rounds of:
15 Cal Row
5 Scap Retraction
10 Slow Wall Squats
12 Spider-Man & Reach (6 Each Side)
14 Warrior Sqaut (7 Each Side)
SKILLS & SPECIFIC WARM UP
HAND STAND PUSH UP – HSW
10′ MINUTES PRACTICE HSPU
CONDITIONING
“GALLAGHER”
4 ROUNDS FOR TIME:
15 CAL ROW
15 HSPU
15 BOX STEP UP OVER 2X DB #20/12.5 #60/50
WARM UP
AMRAP 10′
250 mt Row/200mt Run
20 mt Bear Crawl
15 Air Squat
10 Indu Push ups
5 Burpees
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Power Clean+5 Front Squats+5 Stiff Legged Deadlifts
MOBILITY & SKILLS
Clean Warm up – HSPU
CONDITIONING
“DOM”
For Time
50 calorie Row
Then:
10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans #45/35
Handstand Push-Ups
Then:
50 Calorie Row
MOBILITY & WARM UP
EMOM 12
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats
SKILLS & SPECIFIC WARM UP
Kb Swing – Toes To Bar – 10′ to Work on you max Unbroken DU
CONDITIONING
“DIRTY THIRTY”*
For Time
30 Box Jumps #60/50
30 Jumping Pull-Ups
30 Kettlebell Swings #24/16
30 Lunges
30 Knees-to-Elbows
30 Push Press 20/15
30 Back Extensions
30 Wall Balls #9/6
30 Burpees
30 Double-Unders
*compare to 14.07.18
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Run/ Double Unders
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
SKILLS & SPECIFIC WARM UP
SNATCH Warm Up- T2B
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
CONDITIONING
“BREATH DEEP”
FOR TIME:
15-12-9
BURPEES BOX JUMP OVER
T2B
POWER SNATCH #43/29
TIME CAP 10′
MOBILITY & WARM UP
2 Rounds of:
15 Cal Row
5 Scap Retraction
10 Slow Wall Squats
12 Spider-Man & Reach (6 Each Side)
14 Warrior Sqaut (7 Each Side)
2 rounds rest 1′
4 Box Jump Over
4 Wall Ball #9/6
4 x 10 Meter Shuttle Run
*Switch After Fully Completed Round
CONDITIONING
” Jump Piggyback “
Team Of 2
12 Rounds For Time:
12 Box Jump Over #60/50
12 Wall Ball #9/6
12 x 10 Meter Shuttle Run
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
10 Slow Wall Squats
15 Hand Release Pushups
20 Mat Sit-Ups
CONDITIONING
“TRICK OR TREAT 2.0”
AMRAP 31 Minutes
31 Pull Ups
31 Double Unders
31 Pumkin Burpees Wall Balls #9/6
31 Floor Presses #43/29
31 Walking Lunges
31 Ground To Overhead #43/29
31 Air Squats
31 Knee to Elbow
31 Kb Swing #24/16
31 Calorie Row
MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side
SKILLS & SPECIFIC WARM UP
Front Squat – Kipping
2 Chest To Bar
3 Lateral Burpees
4 Front Squat
100m Weighted Run
CONDITIONING
“Straight Ahead”
AMRAP 20
5 Chest To Bar
7 Lateral Burpees
9 Front Squats #60/40
200m Weighted Run 25/15
MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats
SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
2 Rounds, Rest 1-2 min
200 mt Run + 10 Russian Swing + 4 Pull Ups
CONDITIONING
“HELEN”*
3 Rounds For Time
400 meter Run
21 Kettlebell Swings #24/16
12 Pull-Ups
*compare to 16.11.18
