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
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
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
6 Minute AMRAP of:
5 Toes-to-bar/Hanging Knee Raises
10 Push Ups
7 Wall Ball
10 Glute Bridges
SKILLS & SPECIFIC WARM UP
Rowing
Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row
CONDITIONING
“SAINTS ROW“
Each for time:
5 x 500m Row
Rest 2 minutes between
each effort
Scaled Version
Each for time:
5 x 250m Row
Rest 2 minutes between
each effort
Score is more slowest
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
Not for Time:
400 mt Run + 1 Round of Strict Cindy
1:00 Row + :30s Walkouts
200 mt Run + :30s Alternating Samson Stretches
1:00 Row + :30s Warrior Squats
SKILLS & SPECIFIC WARM UP
1 Rounds, Search workout pace
12/9 Calorie Row + 10 Double Unders
6 Kip Swing + 4 Pull Ups + 2 Toes to Bar + 10 sec Handstand Hold
10 Double Unders
9 Wallballs + 6 Alternating DB Snatches + 3 Kb Swing
12/9 Calorie Row
6 Alternating BB Lunges
3 Burpees Box Jump Over
CONDITIONING
“VIA CRUCIS”
For Time
33 Double Unders
33 Cal Row
33 Pull Ups
33 Handstand Push-Ups
33 Toe To Bar
33 Double Unders
33 Cal Row
33 Wall Balls #9/6
33 Kb Swing #24/16
33 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) #25/15
33 Double-Unders
33 Cal Row
33 Burpees Box Jumps Over #60/50 cm
33 Barbell Walking Lunges #50%BW
Cash Out 2000 mt Run. If you have a Vest or Body Armor, wear it.
compare to 19.04.19
MOBILITY & WARM UP
Not for Time:
400 mt Run + 1 Round of Strict Cindy
1:00 Row + :30s Walkouts
200 mt Run + :30s Alternating Samson Stretches
1:00 Row + :30s Warrior Squats
SKILLS & SPECIFIC WARM UP
1 Rounds, Search workout pace
12/9 Calorie Row + 10 Double Unders
6 Kip Swing + 4 Pull Ups + 2 Toes to Bar + 10 sec Handstand Hold
10 Double Unders
9 Wallballs + 6 Alternating DB Snatches + 3 Kb Swing
12/9 Calorie Row
6 Alternating BB Lunges
3 Burpees Box Jump Over
CONDITIONING
“VIA CRUCIS”
For Time
33 Double Unders
33 Cal Row
33 Pull Ups
33 Handstand Push-Ups
33 Toe To Bar
33 Double Unders
33 Cal Row
33 Wall Balls #9/6
33 Kb Swing #24/16
33 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) #25/15
33 Double-Unders
33 Cal Row
33 Burpees Box Jumps Over #60/50 cm
33 Barbell Walking Lunges #50%BW
Cash Out 2000 mt Run. If you have a Vest or Body Armor, wear it.
MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.
SKILLS & SPECIFIC WARM UP
Deadlift
With an empty barbell, 3 rounds of:
12 Good Mornings
9 Stiff Legged Deadlifts
6 Conventional Deadlifts
Then:
3 Rounds of Deadlift
7 – 5 – 3 #50-60-70% 1 RM
CONDITIONING
Every 2′
Establish Heavy Singles of Deadlift*
5 – 3 – 2 – 1 – 1 – 1 – 1
*compare to 07.01.19
MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.
SKILLS
Clean Warm Up
Barbell Warmup (empty barbell)
5 Good Mornings + 5 Elbow Rotation + 5 Back Squats + 5 Presses (behind the neck) + 5 Front Squats + 5 Stiff Legged Deadlift
CONDITIONING
“CFM COMPLEX CHALLENGE ”
5 Rounds of Complex
Complete 5 times for 5 Unbroken Sets of this Complex:
1 Power Clean
1 Shoulder to Overhead
1 Back Squat
1 Shoulder To Overhead
1 Front Squat
Athlete must find their max weight for the full 5 reps without dropping the bar. Complete 1 unbroken rounds, increasing the weight and resting 1:1 between each round. Score is max weight used for your 5th unbroken round.
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike / 250 mt Row / 200 Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups
SKILLS & SPECIFIC WARM UP
Handstand Push Ups / Ring Dip
Then 3 Rounds of
300/250/200 mt row
3 HSPU – 5 Ring Dips – 7 Push Ups
rest 1-2 minutes from rounds
CONDITIONING
3 Rounds For Time
21-15-9 Cal Row
Handstand Push-Ups Ring Dips Push-Ups
MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog
SKILLS & SPECIFIC WARM UP Pose Running 3 Rounds 8 Air Squat + 8 Push Ups + 8 Walking Lunges + 10x10mt Shuttle
CONDITIONING
“LOREDO”*
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 Meter Run *compare to 19.09.17
