MOBILITY & WARM UP
EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Pull-Ups + 5 Kip Swings
SKILLS & SPECIFIC WARM UP
Squat Therapy – Over Head Squat
CONDITIONING
“CARROW ”
AMRAP 12 Minutes:
65 Double Unders
25 Overhead Squats #43/30
15 Push-ups
MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats
SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
2 Rounds, Rest 1-2 min
200 mt Run + 10 Russian Swing + 4 Pull Ups
CONDITIONING
“HELEN”*
3 Rounds For Time
400 meter Run
21 Kettlebell Swings #24/16
12 Pull-Ups
*compare to 16.11.18
MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats
SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
2 Rounds, Rest 1-2 min
200 mt Run + 10 Russian Swing + 4 Toes To Bar
CONDITIONING
“REDUNDANCY ”
5 Rounds For Time
25 Kb Swing #24/16
50 Double Unders
25 Toes To Bar
MOBILITY & WARM UP
EMOM 15 minutes
Station 1 – :50s Row
Station 2 – :20s Jump Rope (singles or doubles) + 7 Empty BB OHS
Station 3 – :50s Warrior Squats
Station 4 – 5 Good Mornings, 5 Stiff-Legged Snatch Grip Deadlifts, 5 Hang Muscle Snatches
Station 5 – 10 AbMat Sit-Ups + 10 Hollow Rocks
SKILLS & SPECIFIC WARM UP
Clean Warm Up – 2 Round, increase pace as we feel out the combination:
25 Double Unders
10 Push Ups
3 Power Clean
CONDITIONING
“HERO CLUB”
AMRAP 18′
75 Double-Unders 50 50 Push-ups 25 Deadlift #1.2 BW
MOBILITY & WARM UP
2 Rounds:
:30s Light Row + :30s Reverse Samson
:30s Moderate Row + 10 Dowel Passovers + 5 Overhead Squats
:30s Fast Row + :30s Walkouts + 5 Barbell Front Squats
SKILLS & SPECIFIC WARM UP Front Squat –
5 Clean Deadlifts
3 Hang Muscle Clean
3 Hang Power Snatches
3 Power Clean
3 Squat Clean 1 Rounds 30 sec Row, 5 Front Squats #40%, 6 Facing The Bar Burpees, 10 SIt Ups 1 Rounds 150mt Row, 3 Front Squats #70%, 5 Facing The Bar Burpees, 10 AB-Mat Sit Ups
CONDITIONING
“WAITING OPEN”
5 Rounds For Time 250 mt Row
20 AB-Mat Sit Ups
15 Facing The Bar Burpees 10 Front Squats #60/40
Read More
MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats
SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
2 Rounds, Rest 1-2 min
200 mt Run + 10 Russian Swing + 4 Pull Ups
CONDITIONING
“HELEN”
3 Rounds For Time
400 meter Run
21 Kettlebell Swings #24/16
12 Pull-Ups
MOBILITY & WARM UP
10′ Around Trouble Area; then:
2 Rounds:
100m Run + 25 Singles of Double-Unders
10 Spiderman and Reach, each leg
100m Run + 25 Singles of Double-Unders
5 Walkouts
100m Run + 25 Singles of Double-Unders
4 Inchworms
SKILLS
Clean Warm Up; Then
2 Rounds, rest 1′
15 Double-Unders
3 Hang Power Cleans
20 Sec Handstand Hond
CONDITIONING
For Time
100 Double Under
21 Hang Power Cleans #43/29
21 Handstand Push Ups
1 Rope Climb
Directly into…
50 Double-Unders
15 Hang Power Cleans
15 Handstand Push Ups
2 Rope Climb
Directly into…
25 Double-Unders
9 Hang Power Cleans
9 Handstand Push Ups
3 Rope Climb
Time Cap 18 Minutes
Warm-up
Run 4x40mt; down forward, back reverse
Then, 2 rounds of
20mt Walking lunge, forward
20mt Walking lunge, backward
15 Push-ups; 15x PVC shoulder dislocate
Mobiity & Skills
Deadlift – Ring Dips
AMRAP 20 min
7 Dead Lift #BW
25 Double Unders – 50 mix – 75 Single Unders
7 Ring dips.
Every 3 rounds 400 m Run.
