MOBILITY & WARM UP
12 Minute AMRAP:
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction
20 Hollow Body Rock
SKILLS & SPECIFIC WARM UP
Shoulder Press – Push Press – Push Jerk
CONDITIONING
“HALF IS BETTER”
2 Rounds for Time:
100 Double Unders
50 S2O #43/30
25 Toes-to-bar
Scaled Version
2 Rounds for Time:
50 Single Unders
25 S2O #30/20
15 Hanging Knee Raises
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Air Squats
5 Hand Release Pushups
10 Single Leg RDL
10 Sit-Ups
SKILLS & SPECIFIC WARM UP
Shoulder Press – Push Press – Push Jerk
CONDITIONING
“MAGMA”
In a 20’Time; 5 Rounds For Time
21 Push Ups
15 Shoulder To Overhead #43/30
400 mt Run
MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
SKILLS & SPECIFIC WARM UP
Shoulder Press – Push Press – Push Jerk
SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
Round 1:
2 Shoulder to Over Head #52/35
4 Push Ups
6 Air Squats
Round 2 – Same repetition scheme as round 1, but now with working load:
1 Shoulder to Over Head #52/35
2 Push Ups
4 Air Squats
CONDITIONING
“Modified Chief”
5 Sets
3:00 Amrap
3 Shoulder to Over Head #52/35
6 Push Ups
9 Air Squats
– rest 1:00 between sets –
MOBILITY&WARM UP
10 Minutes For Quality
200 Meter Run or Row
20 Plank March
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Shoulder Press – Push Press – Push Jerk
Warmup Set 1
5 Shoulder To Overhead
10 Double Unders
15 Air Squats
Build to Workout Weight
Warmup Set 2 x 2 rounds
3 Shoulder To Overhead
6 Double Unders
9 Air Squat
CONDITIONING
“CRASH”
3 Rounds For Time in 15 minutes Time Caps
25 Shoulder To Overhead #43/30
50 Double Unders
100 Air Squat
MOBILITY & WARM UP
6:00 Row
On the 2:00, 4:00, and 6:00, come off the Row to complete:
2 Spiderman + Reaches (each)
2 Walkouts
4 Wall Squats
4 Push Ups
This in effect is three sets on the Row. In the first 2:00, light pace. In the second, moderate. In the third, moderate/fast.
2 Rounds:
10 Hollow Rocks
10 Superman Hold
10 Pausing Glute Bridges
10 Downward Dog Stretch
SKILLS & SPECIFIC WARM UP
Barbell Warmup(empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
3 Sets, for building to a WORK load:
3 Sets, building to a light load:
1 Hang Muscle Clean
1 Muscle Clean
1 Strict press +1 Push press + 1 Push Jerks
2 Rounds
20 Double Unders
3 Box Jump Over
4 Shoulder To Overhead
CONDITIONING
“THIRD CHANCHE”
SET #1
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
6 Box Jump Overs #60/50
12 Shoulder To Overhead #35/25
Rest 5:00
SET #2
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
6 Box Jump Overs #60/50
8 Shoulder To Overhead #43/30
Rest 5:00
SET #3
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
6 Box Jump Over #60/50
4 Shoulder To Overhead #52/35
Score will be total reps of BJO and STO in each part.
Warm Up:
5′ practice DU; then 2 Rounds of:
20 Weighted Sit Up
15 Back Extensions
10 Plate Ground To OverHead
10 HR Push Ups
100 mt Run/100 Jump Rope Single
Mobility & Skills
Shoulder Press – Push Press – Push Jerk
A) Every 2 minutes perform 4 Sets of:
6 Push Presses from floor #50% BW
Max strict Pull Ups
B) 3 Rounds For Time
12 Front Rack Lunges #50/35kg
15 Hand Release Push Ups
12 Shoulder to Over-Head
15 Tuck Crunch
