WARM UP
AMRAP 8′:
250 mt Row/200 mt Run
30 Alternate Single Arm Kb/Db Swing ( Light Weight )
20 Floor Press ( 10 each arm )
10 Hanging Leg Raises
MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up
CONDITIONING
AMRAP 20:
60 Double Unders
15 Push Ups Hand Release
15 Hang Power Cleans #61/43
30/21 Calorie Schwinn Bike
If unable to Schwinn Bike, complete a 21/15 Row.
WARM UP
50 Kb Swing ( Light Weight )
40 Floor Press
30 Push Press
20 Alt Kb Snatch
10 Boot Strappers
5 Armbar x side
MOBILITY & SKILLS
Hips – Low Back – Shoulders – Pull Ups ( Kipping – Butterfly )
CONDITIONING
“JACKIE HAS FALLEN OUT OF BED”
3 Rounds For Time
50 Thrusters #20/15
40 Cal Bike
30 Pull-Ups
ACCESSORY WORK
A) EMOM 6′
Power Snatch + Squat Snatch + OHS #60% 1 RM
Rest 3′
B) EMOM 6′
Power Clean + Front Squat + Hang Power Clean #60% 1 RM
WARM UP
20 Active downward dog / alternate toe touch
30″Standing leg swing (front) each leg
30″ Running skips or assisted kneelift
30 Lateral squat
30″ Standing leg swing ( across)
30″ Running skipsbor assisted knee lift
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30″ Skip
20 Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Ankle – Hamstring – Quad – Hips
STRENGTH
Back Squats
5 Reps #75%; 2 Reps #80%; 5 Reps #75%; 2 Reps #85%; 5 Reps #75%; 2 Reps 90%
CONDITIONING
Choose one of this Intervall:
option A
Intervals
Rest 2 minutes between intervals
Run 6x400m
(if you have a vest, wear it)
option B
Intervals
Rest 2 minutes between intervals
Row 6x500m
option C
Intervals
Rest 2 minutes between intervals
Bike 6x1000m
WARM UP
10 Push Ups
20 Double Unders / 40 Single
5 Burpees
10 Walking Lunges
MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up
CONDITIONING
Three AMRAPs in 20 minutes
AMRAP in 6 minutes
500m Row (cal)
5 Handstand Push-Ups
5 Sumo Deadlift High Pull #60/40
Rest 1′
AMRAP in 6 minutes
50 Double Unders
5 V-ups
5 Ground to Overhead #60/40
Rest 1′
AMRAP in 6 minutes
50 cal Bike
5 Pull Ups
5 Squat Clean #60/40
WARM UP
5′ Practice Double Unders
50 Jumping jacks
50 Jump Rope Singles
40 Squats
30 Push-ups
20 Vertical jumps
Jog 400m
MOBILITY & SKILLS
Dynamic Stretch – Trigger Point
CONDITIONING
With a continuously running clock for 18 minutes Cap Time:
Time Trial
Row 1500m
Damper Setting #10/8
Rest 1/2 of Time Trial Then:
50/40 Cal Air Dyne
Rest 1/2 Time for Cal Then:
200 Double Unders
Cap Time 18 minutes
ACCESSORY WORK
Squat 5X#65%; 5X#75%; 5X#85%x; 3X8##65%
Good mornings 3X6 #50% 1RM of Back Squat
