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
Mad Ball Clean
CONDITIONING
“DELIRIO ”
30 min AMRAP:
2 km Row
then in remaining time
5 Strict Pull-ups
15 Sit-ups
30 Wall Ball #9-6
MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The DB
then:
8 Minute AMRAP of:
8 Single Arm DB Sott Press
10 Push Ups
8 Single Leg RDL
10 Slow Wall Squats
SKILLS & SPECIFIC WARM UP
Hand Stand Push Up
CONDITIONING
“DARDIAN”
3 Rounds for Time:
20 DB Snatch #22.5-15
15 Strict Hand Stand Push Up
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
“RUNNING “
Each for time:
Run 1 mile
Run 400 m
Run 1 mile
*Rest 5 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:
8 Minute AMRAP of:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)
SKILLS & SPECIFIC WARM UP
FRONT SQUAT
CONDITIONING
“FRONT SQUAT”
2-2-2-2-2-10-10
*Go every 3 minutes
*Build in load
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
2 Rounds:
6 Jumping Alt. Lunges
30mt KB Suitcase Carry #24-16
CONDITIONING
“FARMER”
7 min AMRAP:
16 Jumping Alt. Lunges
100m KB Suitcase Carry #24-16
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
Shoulder Press – Push Press – Push Jerk
CONDITIONING
“HALF IS BETTER”
2 Rounds for Time:
100 Double Unders
50 S2O #43/30
25 Toes-to-bar
Scaled Version
2 Rounds for Time:
50 Single Unders
25 S2O #30/20
15 Hanging Knee Raises
MOBILITY & WARM UP
800 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
2 RNFT 1′ min rest
10 Air Squats
10 Push-ups
10 Walking Lunges
200 m Run
CONDITIONING
“Loredo”
6 RFT
24 Air Squats
24 Push-ups
24 Walking Lunges
400m Run
MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
600 mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Pushups
10 Sit-Ups
2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats
SKILLS
Over Head Squat – C2B
CONDITIONING
“MULTIPLE”
15 Min AMRAP:
2 OH Squat #52.5/35
4 C2B Pull-ups
8 Burpee Box Jumps #60/50
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
10′ PRACTICE DOUBLE UNDERS
CONDITIONING
“HEART TABATA “
Tabata Assault Bike Cals
Tabata Double Unders
rest 5 minutes
Tabata Assault Bike Cals
Tabata Double Unde
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
Ketlebell Swing
CONDITIONING
“DON’T STOP SWING TODAY!”
20 Min AMRAP for max
reps:
25 Burpees
Max Rep Kettlebell Swing #24/16
