WARM UP
EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats
SKILLS & SPECIFIC WARM UP
Ring Dip – Handstand Push-Up
WALL WALK
3 Sets:
5 Partial Wall Walks
5 Push Ups + 5 Dips
Take 10 minute for work on HSPU
1 Sets:
2 HSPU
4 Ring Dips
6 Push Ups
Then:
1 HSPU
3 Ring Dips
5 Push Ups
1 HSPU
CONDITIONING
“FRACTURED JT“
5 Rounds for time:
9 HSPU
9 Ring Dip
9 Push-up
MOBILITY & WARM UP
Set 1
:40 Row (easy pace)
Rest :20
:40 Alternating toe touches in a pike position
Set 2
:40 Row (moderate pace)
Rest :20
:40 Hollow Rocks
Set 3
:40 Row (fast pace)
Rest :20
:40 Alternating V-ups
SKILLS & SPECIFIC WARM UP
Handstand Push Ups
1) Push-up to Down Dog
2) Shoulder Taps in the Pike Position
3) Piked Push-ups
4) Handstand Hold against Wall
5) Handstand Negatives
6) Handstand Push-up
Athletes are moving and resting at the same time.
1 Set:
:20 Row (partner 1)
:20 Handstand Push-ups or Scaling Option (partner 2)
Rest :20 (both partners)
:20 Row (partner 2)
:20 Handstand Push-ups or Scaling Option (partner 1)
CONDITIONING
“UNDER WHO’S TURN”
2 Rounds For Time:
100/80 Calorie Row
50 Handstand Push-ups
One partner works while one
rests
WARM UP
EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats
SKILLS & SPECIFIC WARM UP
Ring Dip – Handstand Push-Up
WALL WALK
3 Sets:
5 Partial Wall Walks
5 Push Ups + 5 Dips
Take 10 minute for work on HSPU
1 Sets:
2 HSPU
4 Ring Dips
6 Push Ups
Then:
1 HSPU
3 Ring Dips
5 Push Ups
1 HSPU
CONDITIONING
“JT“*
21-15-9 reps for time:
HSPU
Ring Dip
Push-up
*compare to 18.03.22
MOBILITY & WARM UP
AMRAP 10
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats
SKILLS & SPECIFIC WARM UP
Ring Dip – Handstand Push Ups
PRE-WORKOUT
EMOM 10:
3 Strict Pull Ups
CONDITIONING
“I HATE NATE“
AMRAP in 20 minutes
2 Bar Muscle-Ups
4 Handstand Push-Ups
8 Ring Dips
MOBILITY & WARM UP
Set 1
10 Toe Touch + Jump
10 Alternating DB Deadlift
10 Alternating Elbow to Instep on Box
Set 2
10 Sit-ups
10 Alternating DB Single Arm Sumo Deadlift High Pulls
10 Box Step-up & Overs
Set 3
10 Alternating V-ups
10 Alternating Single-Arm DB Snatch
10 Box Jumps or Step-ups
Set 4
10 V-ups
10 Alternating Single-Arm DB Snatch
10 DB Box Step Overs
SKILLS & SPECIFIC WARM UP
Handstand Push Up
Pre-workout Strenght
7 Sets For Load: 1 every 2 min
2 Shoulder Presses
CONDITIONING
“SPEED TRIPLE”
5 Rounds For Time in a 18 min time cap
15 Handstand Push Ups
40 mt. Single Arm Overhead DB Lunges (change every 20 mt) #22.5/15
300m Run
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
CONDITIONING
every 7 mins x 5 rounds
A. 15 Deadlifts #BW
B. 12 HANDSTAND PUSH UPS
C. 15 Cal Row
D. 10 Front Squat #BW
E. 12 Toes To Bar
A B C D E
E D C A B
C D E A B
B A E D C
D B E C A
WARM UP MOBILITY & WARM UP
Set 1
10 ATY Raises
20 Hand Release Push-ups
30 Shoulder Taps in Plank
40 Skier Jacks
Set 2
10m Bear Crawl
:20 Pike Hold
10m Crab Walk
:20 Pike Push-ups
Set 3
5 Wall Walks
20 Air Squats
:30 Handstand Hold
MOBILITY & SKILLS
Handstand Push Up – WS Walk
Set 1
:20 Plank Hold
Rest :10
:20 Pike Hold
Rest :10
:20 Handstand Hold
Rest :10
Set 2
:30 Air Squats
Set 3
:20 Bear Crawl
Rest :10
:20 Wall Walk
Rest :10
:20 Handstand Walk
Rest :10
Set 4
:30 Air Squats
Set 5
:20 Pike Push-ups or Push-ups
Rest :10
:20 Handstand Push-up Negatives
Rest :10
:20 Handstand Push-ups
Rest :10
CONDITIONING
“WHAT?”
For Time:
2:00 Handstand Hold
100 Squats
1:30 Handstand Walk (for
distance) – 50m Bear Crawl
100 Squats
15 Handstand Push-ups
WARM UP
Set 1
10 Alternating Spiderman Stretch
10 Plank to Down Dog
Set 2
:30 Skier Jacks
10 Inch worms
10 Hand Release Push-ups
Set 3
:30 Mountain Climbers
:30 Piked Push-ups or Handstand Push-up Negatives
Set 4
:30 Double Knee Tuck in Plank
:30 Handstand Push-ups
SKILLS & SPECIFIC WARM UP
Snatch – Handstand Push Ups
1) Snatch Deadlift + Shrug
2) Muscle Snatch
3) Snatch Drops
4) Hang Power Snatch
5) Power Snatch
Build UP
1 Snatch Pull + 1 Hang Power Snatch.
Allow athletes 8:00 to build up to a heavy set of 1 Snatch Pull
CONDITIONING
“LANE”
5 Rounds For Reps:
Max Unbroken Hang Power
Snatches (3/4 bodyweight)
Max Unbroken Handstand
Push-ups
-intermediate-
5 Rounds For Reps:
Max Unbroken Hang Power
Snatches (1/2 bodyweight)
1:00 Max Handstand Push-ups
5 Rounds For Reps:
Max Unbroken Hang Power
Snatches #30/25
1:00 Max Push-ups
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
CONDITIONING
For Time
50 Deadlifts #52/35
50 Cal Row
50 Push-Ups
50 Clean-and-Jerks #52/35
50 Pull-Ups
50 Hand Stand Push Up
50 Cal Row
50 Snatch #52/35
50Toes To Bar
50 Double-Unders
WARM UP
EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Scorpion Stretch
4) :30 Samson Stretch
5) :30 Downdog Toe Touch
SKILLS & SPECIFIC WARM UP
Handstand Push Ups
2 Sets:
3 Partial Wall Walks
5 Kneeling Push Ups + 5 Downdog Toe Touch
1 Round
5 Box Jump (or scaling option)
:10 Rest
:20 Handstand Hold
:10 Rest
5 Knee To Elbow
:10 Rest
5 Kneeling Push Up
CONDITIONING
“GREEN LANTERN”
AMRAP ’18
10 Box Jump #60/50
10 Handstand Push Ups
10 Toes to Bar
10 Hand Release Push Ups
