MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)
SKILLS
10′ Practice on Pistol Squat or Handstand Push Ups
CONDITIONING
“UNFAIR COACH”
Every 6 Minutes For 4 Rounds
12 Burpees
24 Body Weight Lunges
36 V-Ups
the score is the slowest time
5 Rounds:
20 Alternating boydweight rdls
5 Push ups to downward dog pose
1:00 Bottom of the squat hold
SKILLS & MOBILITY
1 Set:
8 Air Squat
8 Kettlebell Swing #24/16
32 Double Unders
1 Set: (at workout pace)
8 Pistols
8 Kettlebell Swing #24/16
32 Double Unders
CONDITIONING
“MILORD”
5 ROUNDS FOR TIME:
16 Pistols
16 Kettlebell Swing #24/16
32 Double Unders
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)
SKILLS
Practice on Pistol Squat
CONDITIONING
“THOMAS HIGWAY”
12 min AMRAP
2-4-6-8-10-12. . .
Burpees
10 Pistol Squats
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt 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
Muscle Ups
CONDITIONING
” BONECRUSHERS”
AMRAP 15′
2 Bar Muscle Ups
4 Handstand Push Ups
8 Pistols
WARM UP
3 Rounds for time:
20 Double Unders
10 Russian Ktb Swing
10 Cal Row
1 Round of “CINDY”
4 Inch Worms
MOBILITY & SKILLS
Handstand Push Ups -Pistols Squats
CONDITIONING
“MARY”*
AMRAP 20 Minutes
5 Handstand Pus Ups
10 Pistols
15 Pull Ups
Good Scores for “Mary”
– Beginner: 7-8 rounds
– Intermediate: 9-12 rounds
– Advanced: 14-16 rounds
– Elite:17-21 rounds
Intermediate Option
3 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs
Beginner Option
4 rounds for time of:
10 jumping pull-ups
20 knee push-ups
30 squats
*compare to 08.08.19
WARM UP
5 Rounds for time:
20 Double Unders
10 Russian Ktb Swing
10 Cal Row
1 Round of “CINDY”
4 Inch Worms
MOBILITY & SKILLS
Handstand Push Ups -Pistols Squats
CONDITIONING
“MARY”
AMRAP 20 Minutes
5 Handstand Pus Ups
10 Pistols
15 Pull Ups
Good Scores for “Mary”
– Beginner: 7-8 rounds
– Intermediate: 9-12 rounds
– Advanced: 14-16 rounds
– Elite:17-21 rounds
Intermediate Option
3 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs
Beginner Option
4 rounds for time of:
10 jumping pull-ups
20 knee push-ups
30 squats
WARM UP
AMRAP 8′
200mt Run/250 Row
20 Walking lunges PVC Shoulder dislocated
20 mt Bear Crawl
20 Back Extension
20 Tuck Crunch
MOBILITY & SKILLS
Kipping – Pistol Squats
CONDITIONING
“MARY”
AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
ACCESSORY WORK
2 rounds 30″on – 15″ Off Of:
Plank Hold
Side Bridge R
Superman Hold
Side Bridge L
WARM UP
5 minutes practice Double Unders; Then 3 Rounds of:
3 Backroll To Stand Up
4 From Hollow to Superman
5 Burpees
15 Butterfly Sit Ups
20 PVC Pass Throughs
MOBILITY & SKILLS
Dynamic Stretch – Kipping – Pistol Squat
CONDITIONING
5 Rounds For Time
21/18 Calorie Bike/Row
15 Toe To Bar
12 Pistol Squats (6 Each Leg)
ACCESSORY WORK
On The Minute Untill Failure
20 Double Unders
1 Deficit Handstand Push Ups
20 Double Unders
2 Deficit Handstand Push Ups
20 Double Unders
3 Deficit Handstand Push Ups
… And so on.
WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
MOBILITY & SKILLS
Dynamic Stretch – Wall Ball Clean – Pistol
CONDITIONING
For Time
50 Double Unders
50 Wall Ball Shots #9/6
50 Dumbells Snatches #20/12,5 (alternating arms)
50 Cal Row
50 Pistols (alternating legs)
50 Chest-to-Bar Pull-Ups
50 Double Unders
WARM UP
AMRAP 6′
25 Double Unders/50 Single Unders
5 Burpees
10 Hanging Knees Raises
15 Squats
30 Mountain Climbers
MOBILITY & SKILLS
Shoulders – Kipping – Muscle Up
CONDITIONING
A) For max rounds
AMRAP 15′
1 Bar muscle-up/Chest To Bar
2 Handstand Push-Ups
3 Pistols Squats
Add 1 rep to all movements each successive round, continue until failure or time elapsed
B) BRING SALLY UP
PUSH UP TEST
ACCESSORY WORK
Reverse crunch 4×12
Barbell rollout 4×4-6
Medicine ball twist in V-sit 3×20
Hanging leg raise 3×10-12
Side planks 3×1-min per side
