MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
CONDITIONING
For Time
50 Deadlifts #52/35
50 Cal Row
50 Push-Ups
50 Clean-and-Jerks #52/35
50 Pull-Ups
50 Hand Stand Push Up
50 Cal Row
50 Snatch #52/35
50Toes To Bar
50 Double-Unders
MOBILITY & WARM UP
AMRAP 10′
10 Alternating Reverse Lunges
10 Alternating Knee Pull to Chest
10 High Knees in Place
10 Straight-Leg KB Deadlifts (lightweight)
10 KB Swings (lightweight)
SKILLS & SPECIFIC WARM UP
Set 1
20 Pulls on the rower (easy pace)
10 Step Up/ each
Set 2
20 Pulls on the rower (moderate pace)
15 Box Jump Step Down
Set 3
20 Pulls on the rower (fast pace)
10 Box Jump
Set 4
250mt (1k peace)
5 Box Jump #75/60
CONDITIONING
“MADAME”
For Time:
1,000/800m Row
25 Box Jumps #75/60
1,000/800m Row
50 Box Jumps #60/50
1,000/800m Row
75 Box Jumps #50/40
MOBILITY & WARM UP
5 Sets:
10 Lateral Plank Walk / Direction
10 Sit-ups
10 Single Leg Deadlift
10 Toe Touch + Jump
10 DB Snatches (light weight)
SKILLS & SPECIFIC WARM UP
ROWING
3 Sets x :20 Fast Pull, Slow Return
3 Sets x :20 Upright Torso
3 Sets x :20 Level Hands
1 Set x 250/200m Row
CONDITIONING
“MIXED ROW”
For Time:
250/200m Row
500/400m Row
750/650m Row
1,000/800m Row
750/650m Row
500/400m Row
250/200m Row
Rest 1:00 between efforts
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
Rowing
CONDITIONING
“YOU AND ROW“
For Time
1000 Mt Row
500 Mt Row
1000 Mt Row
Rest 3′ Minutes Every set
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
Pose Running – Running Warm Up
CONDITIONING
“Spartan Race 2.0“
For Time
500 Double Unders
Every 100 Do 400Mt Run
MOBILITY & WARM UP
600 mt run
20 PVC Pass Through
10 Alternate Samson Stretch
5 Spiderman & Reach x Side
30 Front Leg Swing
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
“ER BARCAROLO“
Each for time:
4 x 750m Row
Rest 2,30 minutes between
each effort
Sub:
45/30 Cal Assault Bike
750 mt Ski Erg
Score is more slowest
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
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS & SPECIFIC WARM UP
10′ Practice Double Unders
CONDITIONING
“ESCALADER”
For Time:
20 Floor Press #60-40
50 Double Unders
1000m Row
50 Double Unders
20 Floor Press #60-40
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:
7 Toes To Bar/Hanging Leg Raises
7 Push Ups
7 Wall Ball
10 Glute Bridge
SKILLS & SPECIFIC WARM UP
10′ Practice Double Under
CONDITIONING
“KLING”
4 Round For Time:
25 Row Cals
60 Double Unders
MOBILITY & WARM UP
3 Rounds:
30 Double Unders
5 Scap Retractions
20 Hollow Body Rock
:30s Alternating Warrior Squats
3 Rounds:
200 Meter Jog
15 Sit Ups
10 Lying Leg Raises
CONDITIONING
“The Ghost”
6 rounds, 1 min per
station, for max reps:
Row Calorie
Burpee
Double Under
Rest 1 min
