MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 double unders/Jumping Jack
Then
3 Rounds Not For time
5 Kneeling Push Ups HR
10 Sit Ups
5 Push Ups
10 Sit Ups
CONDITIONING
“HO HOIST”
AMRAP 15 Minutes
Max Unbroken Strict Handstand Push Ups*; Every Stop:
20 Air Squats
10 Object Elevated Split Squats x Side
score is number of Strict HSPU
*SUB HSPU: Pike Push Ups – Knee Elevated – No Kipping
MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
600 mt Easy Jog
3 Rounds:
5 Strict Pull-Ups
10 Slow Wall Squats
15 Pushups
20 AB-Mat Sit-Ups
2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats
SKILLS
Burgener Warm Up
CONDITIONING
“18.0”
For time – 8’ TIME CAP
21-15-9
Dumbell Snatches #22.5/15
Burpees Over the DB
MOBILITY & WARM UP
4 Rounds Not For Time
20 Sec Superman Hold
15 AbMat Sit-ups
100 mt Run
9 Medicine Ball Squats
6 Walkouts
SKILLS & SPECIFIC WARM UP
Wall Ball Clean
10 Wallballs
10 Double Unders
10 Wallball
CONDITIONING
“Crazy Ball”
For Time:
10 Wallballs , 50 Double Unders
20 Wallballs , 40 Double Unders
30 Wallballs, 30 Double Unders
40 Wallballs, 20 Double Unders
50 Wallballs, 10 Double Unders
Wall Ball #9/6
MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run
5 Scap Retractions
5 Strict Pull-Ups
10 Push Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold
SKILLS & SPECIFIC WARM UP
Work 10′ on Handstand Push Ups/Handstand Walk
CONDITIONING
“G – 21 ”
21 – 15 – 9
Strict Pull Ups
Strict Handstand Push Ups
Time Cap 15′
BEGINNER & INTERMEDIATE
Strict Pull-ups:
Banded Strict Pull-ups
Ring Rows
Strict Handstand Push-ups:
Strict Handstand Push-ups with Feet on Box
Double Dumbbell Strict Press
Scaled Reps to:
Option 1: 15-12-9
Option 2: 12-9-6
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 Kb Russian Swing
Station 4 – 5 Scap Retractions + 3 Pull-Ups + 5 Kip Swings
SKILLS & SPECIFIC WARM UP
Clean – Clean Warm up
2 Rounds Not For Time
200 Meter Run
Directly Into..
2 Rounds:
3 Hang Power Cleans
4 Pushups
5 Air Squats
CONDITIONING
” Freshwater Fish “
For Time:
800 mt Run
Directly Into…
10 Rounds:
3 Hang Power Cleans #61/43
6 Push-ups
9 Air Squats
MOBILITY & WARM UP
4 Rounds:
30 Seconds Spiderman + Reach
30 Seconds Inchworms
30 Seconds Right Arm Waiter Deadlift (LIght Weight)
30 Seconds Left Arm Waiter Deadlift (Light Weight)
2 Rounds of 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
Deadlift
100 Meter Run
5 Deadlifts (Workout Weight)
5 Box Jump Overs
5 Toes to Bar
CONDITIONING
“BETTER TO DIE”
Buy-In: 1 Mile Run
21-15-9:
Deadlifts #92/65
Facing the Bar Burpees
Toes to Bar
Cash-Out: 1 Mile Run
SUBSTITUTIONS
Run
2000/1600 Meter Row
160/115 Calorie Schwinn Bike
3200 Meter Bike Erg
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
250 mt Row/200 mt Run
Then
2 Rounds Not For time
30 mt Skip
15 Ab-Mat Sit Ups
30 Leg Swing Each Leg (Front)
15 Lateral Squats (each side)
30 Downward Dog Alternate Toe Touch
SKILLS & SPECIFIC WARM UP
2 Rounds:
100 Meter Run
5 Calorie Row
3 Box Jumps
CONDITIONING
“CONCRETE COLUMNS”
On the 5:00 x 4 Rounds:
400 Meter Run
21/15 Calorie Row
12 Box Jumps #60/50
Your score today is the slowest of the 4 rounds
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
SKILLS & SPECIFIC WARM UP
Squat Therapy – Front Squat
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
CONDITIONING
HEAVY FRONT SQUAT*
Take 10 minute to find 1 set of 5 reps of Front Squat
Then:
On the 2 minutes x 7 rounds Front Squat 5 – 5 – 3 – 3 – 2 – 1 – 1
MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run/Jump Rope
5 Scap Retractions
10 Alternating Samson Stretch
15 Sit Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold
SKILLS & SPECIFIC WARM UP
BACK TO SCHOOL: Air Squats, Push Ups, Kipping
CONDITIONING
“CANDY”
5 Rounds:
20 Pull Ups
40 Push Ups
60 Air Squats
BEGINNER OPTION
4 Rounds:
10 Jumping Pull Ups
20 Knee Push Ups
30 Air Squats
Time cap 20′
MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS & SPECIFIC WARM UP
Pose Running – Double Unders
CONDITIONING
“CRAZY RACE”*
On the 5:00 x 5:
200 mt Run
40/30 Calorie Row
20 Double Unders
Time remaining in each 5:00 window after completion is rest. Record all five rounds to the tracker below, with the score for the day being our *slowest* round. *compare to 03.06.19
