MOBILITY & WARM UP
2 Sets:
40 Jump Rope
30 Second Push-up Plank Hold
20 Reverse Lunges (10 Each Side)
10 Russian Baby Makers
2 Rounds:
6 Cossack Squats
12 Hollow Rocks
6 Pausing Air Squats
12 Superman
SKILLS & SPECIFIC WARM UP
Front Squat
5 Burpees Box Jump Over
3 Front Squats
200 mt Run
CONDITIONING
“ON THE WAY”
In a 20 min Time cap 3 Rounds Of:
15 Burpees Box Jump Over
10 Front Squats #60/40
400 mt Run
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS!
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Run/ Double Unders
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
SKILLS & SPECIFIC WARM UP
Burgener warm up
CONDITIONING
“Iron Lotus”
For Time (30 Minute Cap):
400 Meter Run
400 Meter Plate Run #25/15
40/30 Calorie Row
30 Box Jump Overs #60/50
30 Overhead Squats #43/30
30 Hang Power Snatches #43/30
30 Overhead Squats #43/30
30 Box Jump Overs #60/50
40/30 Calorie Row
400 Meter Wreck Bag Run #25/15
400 Meter Run
MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side
SKILLS & SPECIFIC WARM UP
Front Squat – Kipping
2 Chest To Bar
3 Lateral Burpees
4 Front Squat
100m Weighted Run
CONDITIONING
“Straight Ahead”
AMRAP 20
5 Chest To Bar
7 Lateral Burpees
9 Front Squats #60/40
200m Weighted Run 25/15
DAY OFF!!!
“La volontà di fare scaturisce dalla conoscenza di ciò che possiamo fare.”
“JAMES LANE ALLEN”
MOBILITY & WARM UP
300-200-100 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats
SKILLS & SPECIFIC WARM UP
Burgener warm up
2 Rounds, first with an empty barbell. Round 2 can be lightly loaded if desired.
200m Row + 5 Deadlifts + 5 Hang Muscle Cleans
200m Row + 5 Strict Presses + 5 Push Presses
200m Row + 5 Power Snatches + 5 Front Squats
Warm through all three barbell movements, completing rounds of:
3 Power Snatches
3 Power Clean and Jerks
3 Thrusters
CONDITIONING
“Bogeyman”
30 Power Snatches, 500 mt Row #43/30
30 Power Clean and Jerks, 500 mt Row #43/30
30 Thrusters, 500 mt Row #43/30
MOBILITY & WARM UP
300-200-100 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats
SKILLS & SPECIFIC WARM UP
Clean – Clean Warm Up
1 Round of 10 Double Unders, 7 Power Clean, 7 Front Squats
(change weights)
1 Round 10 Double Unders, 5 Hang Squat Clean
(change weights)
1 Round 10 Double Unders, 3 Squat Clean
CONDITIONING
“TUNNEL END”
AMRAP 12′
5 Squat Clean #61/40
50 Double Unders
3 Sets, at a very Low Intensity:
15 Cal Light Row + 20 Air Squats 20 Sit-Ups 2 Sets at a Slightly Higher Intensity (but still very controlled):
10 Cal Row + 5 Wallball Front Squats
Rotate through the following stations twice:
:30s Active Spidermans
:45s Banded Hamstring Distraction (each leg) Rotate through the following stations twice:
30 Sec Alt. Spidermans & Reach
45 Sec Banded Hamstring Distraction (each leg)
Into specific movement prep mobility & Specific Warm Up
Medicine Ball Squat Hold & Ankle Stretch: 30 Second Hold + 30 Seconds Each Side
2 Rounds:
7 Wallballs, 10/7 Calorie Row
2 Rounds:
7 Wallballs, 10/7 Calorie Row
Same repetition scheme, but now let’s bring more intensity. Let’s move in the area of where we want to be pacing wise for the workout. Further building on the first 2 rounder, let’s continue to dial in our footwork and transitions.
1 Round:
19 Wallballs
19 Calorie Row
5 Wallballs
CONDITIONING OPEN 19.1 AMRAP 15 minutes of: 19 wall-ball shots 19-cal. row
Rx’d: (Ages 16-54) Men throw 9kg. ball to 10-ft. target Women throw 6kg. ball to 9-ft. target Scaled: (Ages 16-54) Men throw 6kg. ball to 10-ft. target Women throw 4kg. ball to 9-ft. target
MOBILITY & WARM UP
3 Sets, at a very Low Intensity:
15 Cal Light Row + 20 Air Squats 20 Sit-Ups 2 Sets at a Slightly Higher Intensity (but still very controlled):
10 Cal Row + 5 Wallball Front Squats
Rotate through the following stations twice:
:30s Active Spidermans
:45s Banded Hamstring Distraction (each leg) Rotate through the following stations twice:
30 Sec Alt. Spidermans & Reach
45 Sec Banded Hamstring Distraction (each leg)
Into specific movement prep mobility & Specific Warm Up
Medicine Ball Squat Hold & Ankle Stretch: 30 Second Hold + 30 Seconds Each Side
2 Rounds:
7 Wallballs, 10/7 Calorie Row
2 Rounds:
7 Wallballs, 10/7 Calorie Row
Same repetition scheme, but now let’s bring more intensity. Let’s move in the area of where we want to be pacing wise for the workout. Further building on the first 2 rounder, let’s continue to dial in our footwork and transitions.
1 Round:
19 Wallballs
19 Calorie Row
5 Wallballs
CONDITIONING OPEN 19.1 AMRAP 15 minutes of: 19 wall-ball shots 19-cal. row
Rx’d: (Ages 16-54) Men throw 9kg. ball to 10-ft. target Women throw 6kg. ball to 9-ft. target Scaled: (Ages 16-54) Men throw 6kg. ball to 10-ft. target Women throw 4kg. ball to 9-ft. target
MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS & SPECIFIC WARM UP 10′ Practice Double Unders 3 rounds 15 cal row 10 Double Unders rest 1′
CONDITIONING 5 rounds for time 250 meters Row 50 Double Unders
BEGINNER & INTERMEDIATE
REST DAY!!
AT 11, IT’S QUALIFY TIME
come and see our athletes who compete online for the next competitions
AT 13.30 ADVANCED TRAINING
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 GHD / AB-Mat Sit Ups
5 Strict Pull Ups
SKILLS & SPECIFIC WARM UP
15′ Practice Rope Climb/Muscle Up
Then 3 Rounds of
300/250/200 mt row
5 – 4 – 3 Burpees Box Jump Over
3 – 2 – 1 Bar Muscle Ups/Chest To Bar
rest 1-2 minutes from rounds
CONDITIONING
A) 5RFT
25/18 Cal AirDyne
2 Rope Climb / 6 Chest To Bar
Rest 5′ Then:
B) AMRAP 16′
1000mt Row
15 Burpee Box Jump Over #60/50
6 Bar Muscle Ups/8 Strict Chest To Bar
