MOBILITY & WARM UP
12 Minutes For Quality
5 Push Ups Hand Release
10 Wall Squat
20 Single Unders
30 Seconds Inchworms
SKILLS & SPECIFIC WARM UP
15′ to practice handastand -handstand push up
CONDITIONING
“SHAKE”
AMRAP 5min x 4
400m run Then max unbroken Handstand Hold when you stop the set is over and rest the ryemaining time. If You don’t Have HS Hold Scale facing the wall
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)
SKILLS
10′ Practice on Pistol Squat or Handstand Push Ups
CONDITIONING
“UNFAIR COACH”
Every 6 Minutes For 4 Rounds
12 Burpees
24 Body Weight Lunges
36 V-Ups
the score is the slowest time
WARM UP:
1 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
SKILLS & SPECIFIC WARM UP
Running Warm up
CONDITIONING
“Rock N Roll Train“
Run “Aerobic Capacity”
10x (100m at fastest pace, 300m at easy pace) w/ no rest b/t reps or sets
WARM UP:
1 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
SKILLS & SPECIFIC WARM UP
Running Warm up
CONDITIONING
“SHUT UP!”
3 Rounds for Time
400 mt run at fast pace, 60sec recovery Walk on place
400 mt run at fast pace, 60sec recovery Walk on Place
400mt run at fast pace, 60sec recovery Walk on place
Rest 3 min b/t sets
Score is total time (including rest) it takes to complete all three rounds.
12 Minute Running Clock for Quality
10 Walkout
20 Lunges
30 Jumping jacks
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
The Burgener Warm Up
CONDITIONING
“BIT MORE”
EMOM 30’*- 30″on/30″ Off x 6 Rounds
Chair Handstand Push Ups
Diamond Push ups
Double Unders
Sit Ups
Burpees
*Change exercise every minute. Record every 30″ on. You must try to keep the same number of reps per workstation for 6 rounds. Score is Total Reps.
MOBILITY & WARM UP
8 Minute Running Clock
:30 Jumping Jack
:30 Second Alternate Spiderman
:30 Second Hollow Rock
:30 Second Push-up to Down Dog
CONDITIONING
“TABATA STEADY STATE”
With a Running Clock in 16 minutes
Double Unders
Object Romanian Deadlifts
V-Ups
Object Over Head Squat Hold
MOBILITY
1.Couch Stretch: 2 Minutes Each Side
2. Pike Stretch: 2 Minutes
3. Child’s Pose: 1 Minute
4. Handstand Hold Stretch: Accumulate 1 Minute
5. Pigeon Pose: 2 Minutes Each Side
WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
MOBILITY & SKILLS
10′ Practice Ski Erg – Row
CONDITIONING
“Tosh Scheme”
2 Round For Time
250 meter Row
Rest 1/1
500 meter Row
Rest 1/1
700 meter Row
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
Air Squat – Squat Therapy
Take 5 minute to find 1 set of 10 reps of Back Squat
Rest 3 minutes Then:
CONDITIONING
“DEAD MAN SQUAT”
50 Rounds of 3 Seconds Works, Followed by 3 Seconds Rest of
Back Squat #61/38
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
250 mt Row/200 mt Run
Then
2 Rounds Not For time
30 mt Skip
15 Ab-Mat Sit Ups
30 Leg Swing Each Leg (Front)
15 Lateral Squats (each side)
30 Downward Dog Alternate Toe Touch
SKILLS & SPECIFIC WARM UP
2 Rounds:
100 Meter Run
5 Calorie Row
3 Box Jumps
CONDITIONING
“CONCRETE COLUMNS”
On the 5:00 x 4 Rounds:
400 Meter Run
21/15 Calorie Row
12 Box Jumps #60/50
Your score today is the slowest of the 4 rounds
MOBILITY & WARM UP
3 Rounds:
200 Meter Run
15 Glute Bridges
10 Russian Baby Makers
5 Spiderman + Reach (Each Side)
15-12-9:
Medicine Ball Deadlifts
Medicne Ball Strict Press
Medicine Ball Thrusters
2 Rounds of:
5 Snatch Deadlift
5 Hang Muscle snatch
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
SKILLS & SPECIFIC WARM UP
Build to Final Overhead Squats
After Each Weight Jump: 100 mt Run + 3 Box Jump
CONDITIONING
“CRAZY COACH”
AMRAP 3 minutes:
200 mt Run
18 Box Jump #60/50
Max Overhead Squat #35/20
Rest 3 Minutes
AMRAP 3 minutes:
200 mt Run
15 Box Jump #60/50
Max Overhead Squat #43/30
Rest 3 Minutes
AMRAP 3 minutes:
200 mt Run
12 Box Jump #60/50
Max Overhead Squat #52/38
Rest 3 Minutes
AMRAP 3 minutes:
200 mt Run
9 Box Jump #60/50
Max Overhead Squat #61/43
