MOBILITY & WARM UP
800 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats
SKILLS & SPECIFIC WARM UP
2 Rounds not for time:
6 Box Jump Overs
8 KB Swings #24/16
30m Single Arm KB OH Carry #24/16
CONDITIONING
“JUMP CARRY”
4 Rounds for time:
15 Box Jump Overs
18 KB Swings #24/16
100m Single Arm KB OH Carry #24/16
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 200mt Run
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-ps
SKILLS & SPECIFIC WARM UP
Ring Dip – Push Press
CONDITIONING
“YOU DECIDE OR NOT”
In a 20 miutes Time caps 5 Rounds For Time
15 Pull Ups
21 Kb Swing #24/16
15 Box Jump Over
400 mt Run
MOBILITY & WARM UP
10 minutes for quality
3 Plank Walkout
6 Russian Baby Makers
9 Kb Romanian Deadlifts
SKILLS & SPECIFIC WARM UP
Deadlift
Warmup Set 1
3 Deadlift
6 Russian Kb Swing
10 Double Unders
5 Knee to Chest
Build to Workout Weight
Warmup Set 2
3 Deadlift
6 Kb Swing
10 Double Unders
7 Toes To Bar
CONDITIONING
“UNBROKEN“
21-18-15-12-9-6-3
Deadlift #80/60
Kb Swing #24/16
Unbroken Double Unders
Toes To Bar
MOBILITY & WARM UP
Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups
SKILLS & SPECIFIC WARM UP
Kettlebell Swing
2 Rounds Not For Time
4 Kb Swing
6 Single Arm Rack Kb Step Up Over
CONDITIONING
“ONLY ONE”
21 – 15 – 9
Kb Swing #24/16
Single Arm Rack Kb Step Up Over #24/16 – 60/50
MOBILITY & WARM UP
4 Rounds Not For Time
20 Sec Superman Hold
15 AbMat Sit-ups
100 mt Run
9 Goblet Squats
6 Walkouts
SKILLS & SPECIFIC WARM UP
KB Swing – Pose Running
At a light intensity, 3 Rounds of:
100 Meter Jog
7 Kb Swing
rest 2′ followed by 1 round at our working intensity
200 Meter Run
7 Kb Swings
CONDITIONING
” Damn Swing “*
5 Rounds For Time
21 Kb Swing 24/16
400 Mt Run
Time cap 15′
*compare to 19.07.19
MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then
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 – Kb Swing
2 Rounds- 10 Russian Swing – 10 Wall Ball – 10 Air Squats – 5 cal Row
Rest 1′ from rounds
CONDITIONING
“THE JOY OF WOMEN”*
3 Rounds For Time
30 Air Squat
30 KB Swings #24/16
30 Wall Ball #9/6
30 Cal Row
Time Cap 20′
*compare to 5.12.18
WARM UP
AMRAP 8′:
250 mt Row/200 mt Run
30 Alternate Single Arm Kb/Db Swing ( Light Weight )
20 Floor Press ( 10 each arm )
10 Hanging Leg Raises
MOBILITY
Hip & Shoulders – Squat Therapy – Kb Swing
CONDITIONING
3 Rounds For Time
400 mt Run
21 Box Jumps
21 Kettlebell Swings #24/16
TODAY ONLY ONE TRAINING SESSION AT 17.30
WARM UP
2 rounds
Run 200m or row 250m
10 Inch Worms
20 Squats
30 Jumping Jacks
20 Hollow Body Rock
10 Superman Hold
MOBILITY & SKILLS
Dynamic Stretch – Pose Running – Muscle Ups
STRENGHT
5 Sets*:
5 Weighted Pull Ups
5 Weighted C2B
5 Muscle Ups
Rest as needed between sets
*The goal is to complete the entire Super-set without coming off the bar
CONDITIONING
21 Front Rack Lunges #43/29
21 KB Swings #24/16
400m Run
15 Front Rack Lunges
15 KB Swings
400m Run
9 Front Rack Lunges
9 KB Swings
400m Run
ACCESSORY WORK
EMOMx12
Odd: 15 Cal Row
Even: 10 DB 1-arm Snatch #20/12.5
WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Burgener Warm Up
CONDITIONING
AMRAP 4 Minutes
27 Hang Power Snatches #40/30
27 Kb Swing #24/16
27 Calorie Row
Rest 4′
AMRAP 4 Minutes
21 Hang Power Snatches #40/30
21 Kb Swing #24/16
21 Calorie Row
Rest 4′
AMRAP 4 Minutes
15 Hang Power Snatches #40/30
15 Kb Swing #24/16
15 Calorie Row
ACCESSORY WORK
EMOMx20:
Odd: 6-10 Deadlift Snatch High Pull #50/40
Even: MAX DU in 40″
WARM UP
5′ Practice Double Unders; Then :
50 Hand-to-hand swings # Light Weight
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
MOBILITY & SKILLS
Shoulders – Hips
2 Rounds Not For Time With Empty Bar
5 Clean Deadlift
5 Clean Pulls
5 High Hang Power Cleans
5 High Hang Squat Cleans
STRENGHT
5′ To Find 3 RM Heavy Squat Cleans
Rest 2′
EMOM 8′
5 Squat Cleans #80% of 3 RM
CONDITIONING
25-20-15-10-5
Kb Swing #24/16
*50 Double Unders before each set.
Time Cap 15′
