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 12.07.21
WARM UP
2 Rounds, Not for Time:
300 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
300 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS & SPECIFIC WARM UP
Clean Warm Up
CONDITIONING
“HOLLEYMAN”
30 Rounds for Time:
5 Wall Balls #9/6
3 Handstand Push-ups
1 Power Clean #102.5/70
30 Rounds for Time:
5 Wall Balls #9/6
1 Handstand Push-up
1 Power Clean #85/55
30 Rounds for Time:
5 Wall Balls #6/4
3 Push-ups
1 Power Clean #43/30
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
15′ practice Handstand Push Ups
1Rounds- 6 HSPU – 6 T2B – 6 Box Step Up – 6 OH Walking Lunges x Arm – 100 mt Run
MOBILITY & WARM UP
“FIRST CHIPPER”*
30 Handstand Push Ups
30 Toes To Bar
30 Kb Box Step Up #60/50 + Kb 24/16
30 Right Arm Kb Overhead Walking Lunges #24/16
30 Left Arm Kb Overhead Walking Lunges #24/16
600 mt Run
Time Cap 15’/17′
*compare to 04.09.19
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
