MOBILITY & WARM UP
12 Minute AMRAP:
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction
20 Hollow Body Rock
SKILLS & SPECIFIC WARM UP
Over Head Squat
CONDITIONING
“ADDITION”
AMRAP 30 minutes:
400 Mt Run
20 Push-ups
20 Overhead Squats #35/25
MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull – Shoulder To Over Head
CONDITIONING
“EFFORT”
3 rounds, 1 min each:
Wall Ball #9/6
Sumo Deadlift High Pull #35/25
Box Jump #60/50
Push Press #35/25
Row Cals
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
10′ practice on Handstand Push Ups
CONDITIONING
In a 24′ Time Cap; 5 Rounds For Time
6 Single Arm Kb Snatch #24/16
14 Hanstand Push Ups
20 KB Overhead Walking Lunges #24/16 ( Unbroken for 10 )
21 Pull Ups
MOBILITY & WARM UP
10′ Banded Stretch Around Trouble Area; Then:
EMOM x 12 (3 Rounds)
1 – 45″ Row/Double Unders/200mt Run
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
MOBILITY & SKILLS
Practice Double Unders
CONDITIONING
“LOVELY”
20 min AMRAP:
20 DB SA OH Walking Lunges #22,5/15
30 AB-Mat Sit Up
50 Double Unders
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 Wall Squat
5 Walkout
5 BB Good Morning
5 BB RDL
SKILLS & SPECIFIC WARM UP
DEADLIFT
CONDITIONING
“DEADLIFT ”
Every 3 mins for 15 mins
3 Deadlifts, pick load
MOBILITY & WARM UP
4 Rounds Not For Time
60 Second jump Rope
30 Second Front Plank (On Hands)
20 Dead Bug
10 Slow Air Squats
5 Walkouts
MOBILITY & SKILLS
2 Round not for time:
200Mt run
12 Ktb Swing
6 Push Up
1′ Rest
CONDITIONING
“PICK DOWN”
For time:
Run 800m
42 Russian KB Swings
21 Push-ups Deficit #15/10
Run 400m
30 Russian KB Swings
15 Push-ups Deficit #15/10
Run 200m
18 Russian KB Swings
9 Push-ups Deficit #15/10
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:
5 Pull-ups
7 Push-ups
10 BB Thrusters
12 Air Squats
SKILLS & SPECIFIC WARM UP
SNATCH
CONDITIONING
“BARBRELL’S RUN”
4 rounds for time:
3 Squat Snatch #52,5/38 ( NOT OVER 80%)
Run 100m
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
200 mt Jog
SKILLS & SPECIFIC WARM UP
Running Warm Up
CONDITIONING
“INTERVAL ROW“
Each interval for time:
5 x 500m Row
*Rest 2 minutes between
efforts
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:
10 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 wallout
5 Russian Baby Maker
SKILLS & SPECIFIC WARM UP
Practice burpees
CONDITIONING
“HEAVY BURPEES”
AMReps 12 min:
DB Burpee #2X17,5/10
MOBILITY & WARM UP
EMOM 16′
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Romanian Deadlift
SKILLS & SPECIFIC WARM UP
PUSH PRESS
CONDITIONING
“BURPPP!!!”
Every 2:30 for 15′ min:
6 Push Press #50/38
8 Front Rack Lunge #50/38
10 Burpees
