MOBILITY & WARM UP
AMRAP 12 Minutes For Quality
15 PVC Overhead Squats
50 Jumping Jack
5 Down Unders
3 Walkouts
CONDITIONING
“A WORLD UPSIDE DOWN”
For Time:
100 Kipping Handstand
Push-ups
5 Burpees at the top of every minute
MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 10 Barbell RDL
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Snatch
CONDITIONING
“HANDS UP AND DOWN”
For Time:
10-9-8-7-6-5-4-3-2-1
Squat Snatch #35/25
Hand Stans Push Up
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:
10 Push Up
10 Wall Squat
5 Spiderman + Reach (each side)
5 Russian Baby Makers
SKILLS & SPECIFIC WARM UP
Barbell Warm Up
2 Rounds Not For Time: (Increse Weight Every Rounsds)
4 Hand Stand Push Up
2 Front Squats
2 Thrusters
2 Push Press
CONDITIONING
“PUNCH THE HEAD”
AMRAP 16 Minutes:
8 Hand Stand Push Up
4 Front Squats #52,5/35
4 Thrusters #52,5/35
4 Push Press #52,5/35
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:
10 Push Up
10 Wall Squat
5 BB Good morning
5 BB Shoulde Press
SKILLS & SPECIFIC WARM UP
10′ Practice Hand Stand Push Up – Clean
CONDITIONING
“EASY TO SEE”
AMRAP 20 minutes:
1 Deficit Strict Hand stand Push Up
1 Power Clean #81/55
9/6 Cal. Row
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 15 (4 Rounds)
1- 200mt Run
2- 50″ Jump Rope
3- 10 Walkout
4- 15 Sit-ps
SKILLS & SPECIFIC WARM UP
15′ Practice Hand Stand Push Up- DB Thruster
“SHOULDERS AND HEART”
3-9-15-21-15-9-3
DB Thruster #22.5/15
Hand Stand Push Ups
Every Set 50 Double unders
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
SKILLS & SPECIFIC WARM UP
15′ Hand Stand Push Ups Practices – Double Unders
CONDITIONING
“TORRENT”
FOR TIME: Time cap 20′
50 Double Unders
30 DB Snatch Alternating #22.5/15
50 Double Unders
20 hand Stand Push Ups
50 Double Unders
10 Single Arm Alternating Devils Press #22.5/15
50 Double Unders
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
Muscle Ups
CONDITIONING
” BONECRUSHERS”
AMRAP 15′
2 Bar Muscle Ups
4 Handstand Push Ups
8 Pistols
MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 10 Barbell RDL
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
SKILLS & SPECIFIC WARM UP
Squat Terapy- Hand Stand Push Ups
CONDITIONING
CONDITIONING
“PING PONG PT.2”
EMOM 20 MINUTES
A1 Back Squat #50% BW
A2 Clapping Push Ups
B1 Reverse Lunges #50% BW
B2 Strict Hand Stand Push Ups
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:
20 Double Unders + 10 Good Morning
20 Double Unders + 10 Back Squats
20 Double Unders + 10 Push Jerk Behind tne neck snatch grip
20 Double Unders + 10 Deadlift Snatch Grip
SKILLS & SPECIFIC WARM UP
15′ practice Handstand Push Ups
CONDITIONING
“DEFCON 5”
AMRAP 20′
5 Strict HSPU
10 Power Snatch #53/35
50 Double Unders
MOBILITY & WARM UP
3 Rounds:
50 Jump Rope
After each Round, complete:
20 Hollow Rocks
15 Superman Hold
10 Scap Push Ups
SKILLS
10 minutes Handstand / Handstand Push Ups / Handstand Walk
CONDITIONING
“JUMP TABATA”*
With a Running Clock in 16 minutes
Double Unders
Handstand Push Ups
AB-Mat Sit Ups
Burpees Plate
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are Cal Row, the second 8 are Handstand Push-Ups, the third 8 intervals are AB-Mat Sit Ups, and finally, the last 8 intervals are Burpees. There is no additional rest between movements.
