WARM UP
Complete 3 rounds not for time
20 Jumping Jack
10 Walking Lunges
20 PVC Shoulder Press
10 V-Ups
CONDITIONING
“HAPPY BIRTHDAY FIRST LADY”
For Tme & Reps for 51 Minutes Time Cap
Buy in 51 Wall Ball Shots #9/6; Then
every 90 Seconds Untill failure
1 Handstand Push Ups
1 Single Arm Kb Thrusters #24/16
Add 1 Rep Every Rounds
WARM UP
10x10m shuttle Run
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Med Ball Clean #9/6
10 Hand-release push-ups
10 Sit-ups
MOBILITY & SKILLS
Dynamic Stretch
CONDITIONING
“FATAL 40”
For Time
40 Wall Balls #9/6
40 Hang Cleans #43/29
40 Pull-Ups
40 Deadlifts #43/29
40 Push-Ups
40 Box Jumps #60/50
40 Kettlebell Swings #24/16
40 Toes-to-Bar
40 Air Squats
40 Hang Snatches #43/29
40 Double-Unders
40 Sit-Ups
40 Burpees
400 meter Run at start and after each 40-rep movement
WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Snatch switch hands each rep
20 Goblet squat
20 Halo
10 Turkish get ups
MOBILITY & SKILLS
Hips – Shoulders – Kb Swing
STRENGHT
3-3-3-3-3
Bench Press
CONDITIONING
For Time
50-40-30-20-10
KB swings #24/16
AirDyne or Row for calories
Double Unders
REST DAY!!!
“Lascio agli altri la convinzione di essere i migliori, per me tengo la certezza che nella vita si può sempre migliorare.”
WARM UP
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
Hamstring – Hips – Low Back – Clean Warm Up
STRENGHT
EMOM 10 minutes
3 Power Cleans + 3 Front Squats + 3 Push Jerks #70% 1RM FS
Rest 5′
CONDITIONING
3 RFT:
40 Cal Row
20 Ring Push-Ups/Deficit Push-Ups
10 Hang Squat Clean 50/35
WARM UP
Complete 4 Rounds Not For Time
15 Butterfly Sit Ups
10 Walking Lunges
10 Cal Row/100m Run
10 Wall Balls
MOBILITY & SKILLS
Hips – Shoulders – Front Squat – Push Press
CONDITIONING
For Time
5-10-15-20-25-20-15-10-5
Toes To Bar
Thrusters #40/25
Cal Row
WARM UP
3 Rounds of:
20 DUs/ 50 SUs
20 Plate/DB Row
20 Plate Ground to OH
20 Sit Ups
MOBILITY & SKILLS
Squat Therapy – Low Back – Deadlift
CONDITIONING
5 Rounds For Time
5 Deadlift #1.5 BW
400mt Run
ACCESSORY WORK
Complete the following circuit for 5 rounds
Use a Bar for each movement
Adjust weights accordingly for each, set up more than one bar if available
12 Close-Grip Bench Press
15 Bicep Curl
12 Standing Overhead Tricep Extension
15 Reverse curl
Warm Up
2′ Jump Rope: Then 3 Rounds of:
10 Air Squats
10 Broad Jumps
10 Sit Ups
10 Indu Push Ups
20mts Bear Crawl
Mobility & Skills
Double Unders – Kipping
AMRAP in 20 minutes
Continue until 4 minutes:
50 Double Unders/100 Mix/150 Single Unders
25 Cal Row
15 Chest to Bar
If completed before 4 minutes, continue until 8 minutes:
50 Double-Unders/100 Mix/150 Single Unders
25 Cal Row
15 Push Ups
If completed before 8 minutes, continue until 12 minutes:
50 Double Unders/100 Mix/150 Single Unders
25 Cal Row
15 Toe To Bar
If completed before 12 minutes, continue until 16 minutes:
50 Double Unders/100 Mix/150 Single Unders
25 Cal Row
15 Burpees
If completed before 16 minutes, continue until 20 minutes:
50 Double Unders/100 Mix/150 Single Unders
25 Cal Row
15 Box Jump #60/50
