MOBILITY & WARM UP
10′ Practice Double Unders Then:
3 Rounds:
5 Push Ups Hand Release
10 Sit Ups
5 Release Pushups
10 Sit-Ups
SKILLS & SPECIFIC WARM UP
Squat Therapy x 10 rest 30″
2 Rounds of Burgener Warmup (PVC) rest 2 min
CONDITIONING
“ANNIE”*
50-40-30-20-10 Reps For Time
Unbroken Double-Unders
Sit-Ups
*compare to 28.02.2020
MOBILITY & WARM UP
Alternating OTM x 12 (3 Rounds):
Odd – :50s Row or Bike
Even – Primer movement (see below)
Round #1 – 20 Banded Good Mornings
Round #2 – 16 Hollow Rocks
Round #3 – 12 Spider-Man & Reach (6/side)
Round #4 – Barbell Warmup(2s at top)
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Muscle Clean
5 PowerClean
SKILLS & SPECIFIC WARM UP
Clean- Squat therapy
Conditioning
“You don’t think about it”
TIME CAP 20′
10 Rounds:
250 mt row
3 Power Cleans 60/45
6 Pushups
9 Air Squats
MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.
SKILLS & SPECIFIC WARM UP
Kb Swing – Turkish Get Up
CONDITIONING
“MAMMA THE TURKS” For Time 21 Turkish Get-Ups, Right Arm 30 Kettlebell Swings 15 Overhead Squats, Left Arm 30 Kettlebell Swings 15 Overhead Squats, Right Arm 30 Kettlebell Swings 21 Turkish Get-Ups, Left Arm
RX Use a single Kettlebell #24/16
MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.
SKILLS & SPECIFIC WARM UP
Clean Warm Up
EMOM 6′
3-Position Squat Clean (high hang, knee-level, floor)
CONDITIONING
HANG SQUAT CLEAN
Every 90 Sec
5-5-3-2-1-1-1
DAY OFF!!!
Corri quando puoi, cammina quando devi, striscia se serve; ma non mollare mai.
“Dean Karnazes”
Warm-up:
20 mt Bear Crawl
20 Sit Ups
20 mt Crab Walk
20 Jump Squats
20 mt Burpee Broad Jumps
30 Mountain Climbers
Jog 400m/Row 500/100 DU
Mobility & Skills
KIpping – Pull Ups – Muscle Ups
CINDY XXX
AMRAP in 20 minutes
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats
Warm-up: kettlebells
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
Mobility & Skills
Burgener Warm Up – Jerk
Rest as needed between efforts
Snatch 2-2-2-2x @ 75% 1RM
Jerk 2-2-2-2-2x @ 80% 1RM
Clean high Pull 3-3-3x @ 90% 1RM
Back Squat 2-2-2-2x @ 90% 1RM
