WARM UP
On a 5:00 clock:
5 kip swings
5 push-ups
10 jumping jacks
On a 5:00 clock:
10 kipping knee raises or lying toes-to-bars
5 down unders
10 Lunges
SKILLS & SPECIFIC WARM UP
Pull Ups
CONDITIONING
“MAXTON“
13 Rounds For Time whit a partner in a 35 min Time Cap
8 Strict Pull-ups
26 Box Step-ups #60/50
21 Burpees
Alternate work and rest with a partner.
MOBILITY & WARM UP
10 Sets
5 Burpees Over Partner
MOBILITY & SKILLS
Ktb Swing
Set 1
30mt High Knees
30mt Butt Kickers
20 Straight leg sit-ups
Set 2
30mt Skip for Height
30mt Side Shuffle (switch directions half way)
10 Sit Up
Set 3
30mt Up-Down + Broad Jump
30mt Walking Lunge
10 Ab Mat Sit Up
Set 1
10 Walking Lunges
10 Tuck Jumps
10 KB Deadlift
10 Sit-ups
Set 2
10 Jumping Squats
10 Box Step-ups
10 Russian KB Swings
10 Seated Leg Raises
Set 3
10 Box Step-ups
10 KB Swings (workout height and weight)
10 Seated L Hold
CONDITIONING
“LOVE MY PARTNER”
For Time:
200 Box Step-ups #60/50
150 KB Swings #32/20
MOBILITY & WARM UP
Set 1
10 Alternating Spiderman Stretch
10 Plank to Down Dog
Set 2
:30 Skier Jacks
10 Inch worms
10 Hand Release Push-ups
Set 3
:30 Mountain Climbers
:30 Piked Push-ups or Handstand Push-up Negatives
Set 4
:30 Double Knee Tuck in Plank
:30 Handstand Push-ups
MOBILITY & SKILLS WORK
Hang Power Snatch – Hand Stand Push Up
CONDITIONING
“ALL OUT INSANE”
5 Rounds For Reps:
Max Unbroken Hang Power
Snatches #50% BW
Max Unbroken Handstand
Push-ups
Rest 3′ Every Set
MOBILITY & WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)
Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
2 Rounds, Building in Intensity:
2 Sumo Deadlift High Pull + 4 Hang Squat Clean + 6 Push PressFront Squats
15 Double-Unders + 5×10 mt Shuttle Run + 10/7 Cal Row
5 Pull-Ups + 6 Box Jump Overs + 15 Air Squats
CONDITIONING
“CALVARIO”
Three 6 Minute AMRAP in 24 minutes
AMRAP in 6 Minutes
5 Sumo Deadlift High-Pulls #60/40
10 Hang Squat Clean
15 Push Press
AMRAP in 6 Minutes
50 Double Unders
100mt Shuttle Sprint
250mt Row
AMRAP in 6 Minutes
15 Pul Ups
30 Box Jump-Overs #60/50
45 Air Squats
*compare to 28.03.18
Complete all three AMRAPs including rest 3 minutes between each with a running clock. Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (eg: 50 DU = 5; 100 Shuttle Sprint = 10; 250 meter Rowing = 25).
MOBILITY & WARM UP
AMRAP 10′:
10 Alternating Spiderman Stretch
5 Single-Leg KB Deadlift / Leg
10 Up-Downs
5 Single-Arm KB Swings / Arm
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
Round 1
1 Set:
3 Box Jumps
5 Sumo Deadlift High Pulls (add 5-25# to each side)
:20 Bike (easy pace)
Round 2
1 Set:
3 Box Jumps
5 Sumo Deadlift High Pulls (add 5-15# to each side)
:20 Bike (moderate pace)
Round 3
1 Set:
3 Box Jumps (should be workout height)
5 Sumo Deadlift High Pulls (should be workout load)
:20 Bike (fast pace)
CONDITIONING
“FUCHSIA”
5 Rounds For Time:
10 Box Jumps #60/50
15 Sumo Deadlift High Pulls #52.5/35
20/15 Calorie Row
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 Run
Then
3 Rounds Not For time
10 Scap Retraction
10 KB Halo x side
15 Sit Ups
5 Empty BB Good Mornings
5 Empty BBShoulder Rotation
5 Empty BB Shoulder Press
5 Empty BB Front Squats
MOBILITY & SKILLS
Thrusters
CONDITIONING
“LAURETTA”
MOBILITY & WARM UP
5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs
SKILLS & SPECIFIC WARM UP
Bench Press
3 Sets:
1:00 Max Push-ups
1:30 Rest
10:00 Clock:
• Athletes should increase weight with each set and find the weight they want to
use in their first set.
10 Bench Press (Barbell)
8 Bench Press
6 Bench Press
5 Bench Press
5 Bench Press
CONDITIONING
“HEAVY DAY BENCH PRESS“
every 2 min x 7 rounds
5 Bench Press
WARM UP
5 Sets:
:30 Hamstring Scoop Stretch
:30 Med Ball Ground-to-Overhead
:30 Med Ball Wood Chopper
:30 Med Ball Thruster
SKILLS & SPECIFIC WARM UP
Clean – Pistol
3 Mini-Rounds
8 Single-Leg Squats or Variations
7 Power Cleans (increase loading each round)
CONDITIONING
“2016 REGIONALS – EVENT 4“
4 ROUNDS FOR TIME:
28 Single-Leg Squats
15 Power Cleans #52.5/35
WARM UP
MOBILITY & WARM UP
AMRAP 5:
:30 Row, Bike, or Ski
10 Alternating Soldier Kicks
10 Alternating Hamstring Scoop Stretch
10 Plank to Down Dog (No Push-up)
3 Sets:
:20 Row, Bike, or Ski
:10 Rest
:20 Burpee-to-target
:10 Rest
MOBILITY & SKILLS
Burpees
ACCESSORY
PRE-WORKOUT
EMOM 10:
3-5 Strict Chest to Bar
CONDITIONING
“BURPEES TARGET”
FOR TIME
100 Burpees-to-Target (12”)
4 sets
30 Mountain Climbers
Rest :10
30 Alternating V Up
Rest :10
Then:
1 Set:
400Mt
SKILLS & SPECIFIC WARM UP
Gymnastic – Run
CONDITIONING
“BIG EVENT 10″
For time: Team of 2
45 toes-to-bars
2500Mt Run or Row
45 Chest To Bar
2500Mt Run or Row
45 Muscle Up
Time cap: 40 min.
