MOBILITY & WARM UP
2 Rounds Not For Time of:
10 Inch worms
20 Squats
30 Jumping jacks
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
15′ Practice Double Unders
CONDITIONING
“LET’S DO THREE”
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Shoulder-to-Overhead
B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Zercher Squats
C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters
MOBILITY & WARM UP
8 Minute Running Clock
:30 Jumping Jack
:30 Second Alternate Spiderman
:30 Second Hollow Rock
:30 Second Push-up to Down Dog
CONDITIONING
“TABATA STEADY STATE”
With a Running Clock in 16 minutes
Double Unders
Object Romanian Deadlifts
V-Ups
Object Over Head Squat Hold
MOBILITY
1.Couch Stretch: 2 Minutes Each Side
2. Pike Stretch: 2 Minutes
3. Child’s Pose: 1 Minute
4. Handstand Hold Stretch: Accumulate 1 Minute
5. Pigeon Pose: 2 Minutes Each Side
MOBILITY & WARM UP
2 Rounds Not For Time of:
10 Inch worms
20 Squats
30 Jumping jacks
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
10′ Practice Double Unders
CONDITIONING
“JESUS DIED IN MENTANA”
For Time
1000 Double Unders
Every 5 minutes perform 10 Burpees Squat Jump
*SUB. 2000 Single Unders. Every 3 minutes 6 Burpees
WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute
Conditioning
“ACTIVE REST”
FOR TIME: Time cap 15′
600 mt Farmer Carry 2X #24/16
Every time you put the kettlebel down perform 15 Push Up
MOBILITY & WARM UP
10 Min. Stretch Arounds trouble area; Then:
Not for Time:
3:00 Bike erg
1 Round of Strict Cindy
:30s Walkouts
:30s Alternating Samson Stretches
3:00 Row
1 Round of Strict Cindy
:30s Warrior Squats
:30s Empty Barbell OHS Hold
SKILLS & SPECIFIC WARM UP
DB Snatch Warm Up –Double Under
CONDITIONING
“SCRAMBLER”
FOR TIME: TIME CAP 12′
Buy in: 500mt Row
6 Rounds for time:
8 Alternate DB Snatch #22.5/15
25 Double Unders
Cash out: 500mt Row
MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
Round 1:
5 Thrusters
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups
Round 2 – Same repetition scheme as round 1, but now with working load:
5 Thrusters
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups
Round 3 – Speed and bringing workout intensity:
3 Thrusters + 3 Pull-Ups
3 Thrusters + 3 Pull-Up
CONDITIONING
“FRAN”*
21-15-9:
Thrusters
Pull-Ups
Rx – 43/30
*compare to 23.08.19
Read MoreMOBILITY & WARM UP
10 Minutes For Quality
30 Single Unders
15 AbMat Sit-ups
200 Meter Row
10 Goblet Squats (Light Kettlebell)
SKILLS & SPECIFIC WARM UP
CleanWarm Up; Then: 1 Rounds
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Stiff Legged Deadlifts + 5 Hang Muscle Cleans + 5 Front Squats
CONDITIONING
“Coach Loco”
On the 5:00 x 4 Rounds:
7 Squats Clean #80%1RM
20/15 Calorie Row
40 Double Unders
Your score is the slowest score of the 4 rounds
WARM UP
5 Rounds for time:
20 Double Unders
10 Russian Ktb Swing
15 Cal Row
4 Inch Worms
MOBILITY & SKILLS
Work 15′ on Handstand Push Ups/Handstand Walk
CONDITIONING
“BAT 21”*
1 Wall Climb – 20 Push Ups
2 Wall Climb – 19 Push Ups
3 Wall Climb – 18 Push Ups
….Continue Pattern untill
20 Wall Climb – 1 Push Ups
Time Cap 12′
*COMPARE TO 23/05/19
DAY OFF!!!
“C’è un solo tipo di successo: quello di fare della propria vita ciò che si desidera”.
“Henry David Thoreau”
MOBILITY & WARM UP
10 Minutes For Quality
5 Push Ups Hand Release
10 Calorie Row
20 Single Unders
30 Seconds Inchworms
After Each Set: 3 Strict Pull-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Shoulder Press
8 Bar Facing Burpees
25 Double Unders
STRENGHT
Strict Press
For Time From The Floor:
50 Strict Press #60% 1RM; 5 Minute Time Cap
CONDITIONING
“Bubbles”
AMRAP 15:
8 Barbell Facing Burpees
25 Double Unders
