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 Push Up
10 Wall Squat
5 BB Good morning
5 BB Romanin Deadlift
SKILLS & SPECIFIC WARM UP
10′ Min. Practice Double Unders
CONDITIONING
“REVEST”
10 min AMRAP:
100 Doubles Unders,
then max rounds in
remaining time of:
10 Push Press #43/30
10 Box Jump #60/50
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 Push Ups
10 Wall Squat
5 walKout
5 Russian Baby Maker
SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Hang Sqaut Sbnacth
CONDITIONING
“XEN”
3 rounds for time:
10 Hang Squat Snatch #43-30
10 Back Rack Walking Lunge #43-30
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 Sit Up
8 Wall Squat
6 Russian Baby maker
4 Walkout
SKILLS & SPECIFIC WARM UP
PULL UPS
CONDITIONING
“BANNY”
15 min AMRAP:
250m Row
15 Pull-ups
250m Row
15 Sit-ups
MOBILITY & WARM UP
On the 2:00 x 18:00 (3 Rounds):
Minutes 1+4 – 300 mt Run
Minutes 2+5 – 30 Double-Unders + 1O Wall Squats + 5 Strict Pull-Ups
Minutes 3+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings
5-4-3-2-1:
Walkouts
Spiderman + Reach (each side)
SKILLS & SPECIFIC WARM UP
KB Swing
CONDITIONING
“AHAHAHAMRAP…”
7 min AMRAP:
12 KB Swings #24/16
12 Burpees
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
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS & SPECIFIC WARM UP
Front Squat
CONDITIONING
“10 FRONT SQUAT”
Every 3 mins for 15 mins
10 Front Squat
*Build in load
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 Push Ups
10 Wall Squat
5 walKout
5 Russian Baby Maker
SKILLS & SPECIFIC WARM UP
Clean – Front Squat
CONDITIONING
“COMPLEX BARBELL”
Part 1:
1-1-1-1-1
Power Clean + 2 Front
Squats
Lift every 3 minutes
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 + 5 Kip Swings
SKILLS & SPECIFIC WARM UP
T2B – KETLEBELL SWING
CONDITIONING
“ALL NEEDED ”
For time:
1000m Row
then
3 rounds
10 Toes-to-bar
10 Burpees
10 KB Swings, 53/35 lbs
then
1000m Row
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
