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:
5 Pull-ups
7 Push-ups
10 Mad Ball Thruster
12 Air Squats
SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
10 Wall Balls #9/6
10 Cal Row
CONDITIONING
“OPEN 19.1”
AMRAP in 15 minutes of:
19 Wall Balls #9/6
19 Cal Row
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:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts
SKILLS & SPECIFIC WARM UP
Not For Time: (Wod Weight)
20-10-5
Double Unders
9-7-5
DB Snatch #22,5/15
20 m DB Farmer Carry #22,5/15
CONDITIONING
“ESCALATION ”
For Time:
100-80-60-40-20
Double Unders
50-40-30-20-10
DB Snatch #22,5/15
100 m DB Farmer Carry #22,5/15
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 Plank Scap Retractions
10 Warrior Squat
5 Wall Squat
5 Push Ups
SKILLS & SPECIFIC WARM UP
2 rounds: (1′ Min. Rest each round)
10/8 Cal. Row
4/6 Bench Press
CONDITIONING
“UNTIL THE LAST REP”
4 rounds:
3 mins Each Round of:
20/15 Cal. Row
Max Rep. Bench Press #60/40
Warm-up: kettlebells
50x Hand-to-hand swings (light weight)
40x Alternating floor press
30x Clean & jerk, switch hands each rep
20x Goblet squat
20x Halo
10x Armbars, 5 per side
Mobility & Skills
Squat Therapy – Rowing
Midline Stability & Core
3 Rounds Not For Time
15 Toe to bar
15 Hollow Rock
15 Sit Ups
“NED”
7 Rounds For Time
11 Back Squats (BW)
1,000 Meter Row
