WARM UP
5 Rounds for time:
20 Double Unders
10 Russian Ktb Swing
10 Cal Row
1 Round of “CINDY”
4 Inch Worms
MOBILITY & SKILLS
Kipping –Pull Ups
CONDITIONING
“ONE MORE REP”
2 Rounds For Max Reps
1 minute max reps Pull-Ups
Rest 1 minute
1 minute max reps Sit-Ups
Rest 1 minute
1 minute max reps Box Jumps #60/50
Rest 1 minute
1 minute max reps Push-Ups
Rest 1 minute
1 minute max reps Burpees
Rest 2 minutes
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
100 mt Run
30sec Cossack Squat
30sec Warrior Squat
5 Waiter Squats (each side)
3 rounds on Empty barbell rest 1′
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 deadlift (behind the neck)
5 Frint Squat
SKILLS & SPECIFIC WARM UP
DUMBELL-CLEAN AND JERK- OVER HEAD SQUAT
CONDITIONING
For Time:
4 ROUNDS:
400 Mt Run
21 DB Hang Clean and Jerk #20/12,5
15 DBOver Head Squat #20/12,5
30 Double unders
MOBILITY & WARM UP
Not for Time:
400 mt Run + 1 Round of Strict Cindy
1:00 Row + :30s Walkouts
200 mt Run + :30s Alternating Samson Stretches
1:00 Row + :30s Warrior Squats
SKILLS & SPECIFIC WARM UP
1 Rounds, Search workout pace
12/9 Calorie Row + 10 Double Unders
6 Kip Swing + 4 Pull Ups + 2 Toes to Bar + 10 sec Handstand Hold
10 Double Unders
9 Wallballs + 6 Alternating DB Snatches + 3 Kb Swing
12/9 Calorie Row
6 Alternating BB Lunges
3 Burpees Box Jump Over
CONDITIONING
“VIA CRUCIS”
For Time
33 Double Unders
33 Cal Row
33 Pull Ups
33 Handstand Push-Ups
33 Toe To Bar
33 Double Unders
33 Cal Row
33 Wall Balls #9/6
33 Kb Swing #24/16
33 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) #25/15
33 Double-Unders
33 Cal Row
33 Burpees Box Jumps Over #60/50 cm
33 Barbell Walking Lunges #50%BW
Cash Out 2000 mt Run. If you have a Vest or Body Armor, wear it.
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike / 250 mt Row / 200 Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups
SKILLS & SPECIFIC WARM UP
Handstand Push Ups / Ring Dip
Then 3 Rounds of
300/250/200 mt row
3 HSPU – 5 Ring Dips – 7 Push Ups
rest 1-2 minutes from rounds
CONDITIONING
3 Rounds For Time
21-15-9 Cal Row
Handstand Push-Ups Ring Dips Push-Ups
MOBILITY & WARM UP
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 mt Bear Crawl
200 mt Jog
SKILLS & SPECIFIC WARM UP Pose Running 3 Rounds 8 Air Squat + 8 Push Ups + 8 Walking Lunges + 10x10mt Shuttle
CONDITIONING
“LOREDO”*
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 Meter Run *compare to 19.09.17
BEGINNER & INTERMEDIATEDAY OFF!!!
ADVANCED-COMPETITORSTRAIN AT 13.30
MOBILITY & WARM UP 21-15-9:Calorie RowHollow Rocks Double-Unders (75-50-25) Superman Rocks After each round, complete the below mobility: After the 21 – 30s Spiderman and Reach After the 15 – 30s Walkouts After the 9 – 30s Reverse Samson
SKILLS & SPECIFIC WARM UP Barbell WarmupWith an empty barbell: 5 Good Mornings5 Behind the Neck Presses 5 Behind the Neck Push Presses 5 Stiff Legged Deadlifts 5 Hang Muscle Clean5 Behind the Neck Push Jerks
2 Rounds, building through our loadings for the workout: 1 Rounds of Bear Complex 250 mt Row 1 Round of Cindy Following, rest 3:00, and begin.
CONDITIONING “Li Zuffiatelli” For Time3 Rounds of Bear Complex Complete 3 times for 5 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Directly into…1,000 Row Directly into… 5 Rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Squats Increasing the weight and resting less as needed between each round of bear complex.
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 40″ Calorie Row/Bike
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
SKILLS
10 minutes Handstand / Handstand Push Ups / Handstand Walk
CONDITIONING
“CRAZY TABATA”
With a Running Clock in 16 minutes
Cal Row
Handstand Push Ups
AB-Mat Sit Ups
Burpees Plate
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are Cal Row, the second 8 are Handstand Push-Ups, the third 8 intervals are AB-Mat Sit Ups, and finally, the last 8 intervals are Burpees. There is no additional rest between movements.
WARM UP
AMRAP 8′
200mt Run/250 Row
20 Walking lunges PVC Shoulder dislocated
20 mt Bear Crawl
20 Back Extension
20 Tuck Crunch
MOBILITY & SKILLS
Dynamic Stretch – Kipping – Pull Ups
CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
*Compare to 27.11.17
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.
WARM UP
2 rounds
Run 200m or Row 250m
10m Inch Worms
20 Air Squats
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
“Back To The Basic”
AIR SQUAT – PUSH UPS – PULL UPS
CONDITIONING
“CINDY”
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Compare to 04 / 09 / 2017
WARM UP
3 Rounds Not For Time
20 Double Unders/40 single
20 Jumping Jack
20 mt Bear Crawl
20 Hollow Body Rock
20 Superman
MOBILITY & SKILLS
“Back to school”
Air Squat – Push Up
STRENGHT
Shoulder Press
every 30″
5×65%; 5×75%; 5×85%; 3x8x65%
CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.
*compare to 27.11.17
