WARM UP
EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats
SKILLS & SPECIFIC WARM UP
Ring Dip – Handstand Push-Up
WALL WALK
3 Sets:
5 Partial Wall Walks
5 Push Ups + 5 Dips
Take 10 minute for work on HSPU
1 Sets:
2 HSPU
4 Ring Dips
6 Push Ups
Then:
1 HSPU
3 Ring Dips
5 Push Ups
1 HSPU
CONDITIONING
“FRACTURED JT“
5 Rounds for time:
9 HSPU
9 Ring Dip
9 Push-up
MOBILITY & WARM UP
Set 1
20 Strokes using arms only
10 Push-ups to Down Dog
Set 2
20 Strokes using arms and body only
:20 Shoulder Tap In plank
:20 Reverse Plank
Set 3
20 Strokes using arms, body, and half slide.
10 Clap Push Ups
Set 4
20 Strokes using arms, body, and full slide.
10 Alternate Deficit Push Ups
MOBILITY & SKILLS
Burgener Warm Up
CONDITIONING
“LOOK UP”
very 3 min for 24 min
20/15 Calorie Row
15 Push Ups
10 Alternate DB Snatch #22.5/15
SKILL WORK
3 Sets:
15 DB Bent Over Rows / Arm
15 Seated Leg Raise Over DB
WARM UP
EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats
SKILLS & SPECIFIC WARM UP
Ring Dip – Handstand Push-Up
WALL WALK
3 Sets:
5 Partial Wall Walks
5 Push Ups + 5 Dips
Take 10 minute for work on HSPU
1 Sets:
2 HSPU
4 Ring Dips
6 Push Ups
Then:
1 HSPU
3 Ring Dips
5 Push Ups
1 HSPU
CONDITIONING
“JT“*
21-15-9 reps for time:
HSPU
Ring Dip
Push-up
*compare to 18.03.22
MOBILITY & WARM UP
AMRAP 10
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats
SKILLS & SPECIFIC WARM UP
Ring Dip – Handstand Push Ups
PRE-WORKOUT
EMOM 10:
3 Strict Pull Ups
CONDITIONING
“I HATE NATE“
AMRAP in 20 minutes
2 Bar Muscle-Ups
4 Handstand Push-Ups
8 Ring Dips
WARM UP
4 Rounds, Not for Time:
10 alternate scorpion stretch
5 Single arm kb deadlift x side
5 Single arm kb swing x side
10 Squat Jump
SKILLS & SPECIFIC WARM UP
PVC Clean Warm Up – Front Squat – Ring Dip
5 Clean Deadlift
5 Muscle Clean
5 Partial Front Squat
Keep bar over body.
5 Hang Power Clean
3 Squat Clean
Accessory
EMOM 10:
1 Hang Squat Clean + 2 Front Squats
Build in weight every Round ( find heavy of the day )
CONDITIONING
“MANGO“
AMRAP 12
8 Ring Dips
4 Facing the Bar Burpees
2 Front Squats #90% heaviest of the day
MOBILITY & WARM UP
Set 1
20 Strokes using arms only
10 Push-ups to Down Dog
Set 2
20 Strokes using arms and body only
:10 Top of Ring Dip Support
:10 Bottom of Ring Dip Support
Set 3
20 Strokes using arms, body, and half slide.
10 Jumping Ring Dips or Foot Assisted Dips
Set 4
20 Strokes using arms, body, and full slide.
5-10 Ring Dips, Foot Assisted Dips, or Box Dips
MOBILITY & SKILLS
Turkish Get Up – Ring Dip
CONDITIONING
“SOMETHING NEW”
AMRAP 20:
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups #22.5/15
SKILL WORK
3 Sets:
15 DB Bent Over Rows / Arm
15 Seated Leg Raise Over DB
WARM UP
EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats
SKILLS & SPECIFIC WARM UP
Ring Dip – Handstand Push-Up
WALL WALK
3 Sets:
5 Partial Wall Walks
5 Push Ups + 5 Dips
Take 10 minute for work on HSPU
1 Sets:
2 HSPU
4 Ring Dips
6 Push Ups
Then:
1 HSPU
3 Ring Dips
5 Push Ups
1 HSPU
CONDITIONING
“JT“*
21-15-9 reps for time:
HSPU
Ring Dip
Push-up
*compare to 12.07.21
MOBILITY & WARM UP
600 mt run
20 PVC Shoulder Dislocates
30 PVC Figure 8’s ( 15xside )
10 Dynamic Squats
30 Jumping Jacks
then:
10 Minute AMRAP of:
20 Double Unders
7 Scap Retraction
7 Kipping Swing
7 Walkout
7 Down Under
SKILLS & SPECIFIC WARM UP
Ring Dips
CONDITIONING
“MY TREASURE”
5 Rounds for Time
10 Ring Dips*
50 Double Unders
*Scaled: Narrow Grip Push Up
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 200mt Run
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-ps
SKILLS & SPECIFIC WARM UP
Ring Dip – Push Press
CONDITIONING
“PUSH AND PULL”
AMRAP 20′
5 Ring Dips
7 Chest To Bar
9 Push Press #52/35
400 mt Run
MOBILITY & WARM UP
EMOM 12′
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 Front Squats
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP
SNATCH
CONDITIONING
“THROW IT DOWN”
For Time: Time Cap 20′
5 Rounds
10 Ring Dip
10 Hang Power Snatch #43/30
500 mt Row
