MOBILITY & WARM UP
800 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:
10 Sit Up
8 Wall Squat
6 Russian Baby maker
4 Walkout
SKILLS & SPECIFIC WARM UP
10′ Practice Double Unders
CONDITIONING
“ANNIE”*
50-40-30-20-10 Reps For Time
Double-Unders
AB-Mat Sit-Ups
*compare to 28.02.20
MOBILITY & WARM UP
2 Rounds For Time
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog
SKILLS & SPECIFIC WARM UP
Clean Warm Up
2 Rounds not for time of:
10 double Unders + 5 sit ups + 1 Clean
CONDITIONING
AWFUL ANNIE
For time:
50-40-30-20-10
Double-under
AB-Mat sit-up
5-4-3-2-1
Clean #85/60
MOBILITY & WARM UP
2 Rounds For Time
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog
SKILLS & SPECIFIC WARM UP
10′ Practice of Double Unders
2 Rounds not for time of:
10 double Unders + 5 sit ups + 10 double Unders + 3 Sit Ups
CONDITIONING
“ANNIE”*
50-40-30-20-10 Reps For Time
Unbroken Double-Unders
Sit-Ups
*compare to 04.04.20
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
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
SKILLS & SPECIFIC WARM UP
Squat – Squat Therapy
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
STRENGHT
On the 1:30 Front Squat 5 x 5 #75/80%
rest 5 minutes; then:
CONDITIONING
“ANNIE”*
50-40-30-20-10 Reps For Time
Unbroken Double-Unders
Sit-Ups
*compare to 16.10.2018
MOBILITY & WARM UP
10 Minutes For Quality:
10 Wall Squats
200 Meter Row
10 Seconds Walkouts
Then: 1 Round of Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Jerk
STRENGHT
Clean and Jerk Complex
In 10 minutes, build Your Heavy 3 Reps of:
Clean and Jerk
CONDITIONING
“Rack City”
For Time:
10 Power Cleans #70/48
50 Air Squats
10 Front Squats #70/48
50 Air Squats
10 Push Jerks 70/48
50 Air Squats
MOBILITY&WARM UP
3 Rounds Not For Time
200 Meter Run or 250 Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Clean Warm Up
STRENGHT
Every 1’30” x 5 Rounds
10 Front Front Rack Lunges @50% 1 RM of Front Squat
CONDITIONING
“LETHAL CHOICE”
4 Rounds For time
200 mt Run
20 Lateral Burpees
10 Squat Clean #60/43
Time Cap 12 minutes
WARM UP
AMRAP 8′
200mt Run/250 Row
20 Walking lunges PVC Shoulder dislocated
20 mt Bear Crawl
20 Back Extension
20 Tuck Crunch
MOBILITY & SKILLS
Dynamic Stretch – Kipping – Pull Ups
CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
*Compare to 27.11.17
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.
WARM UP
2 rounds
Run 200m or Row 250m
10m Inch Worms
20 Air Squats
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
“Back To The Basic”
AIR SQUAT – PUSH UPS – PULL UPS
CONDITIONING
“CINDY”
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Compare to 04 / 09 / 2017
WARM UP
5′ Practice Double Unders; Then:
3 Rounds not for time
20 PVC Shoulder DIslocated,
10 Thrusters ( Empty Bar )
10 Russian Swing ( Light Weight )
10 Goblet Squat ( Light Weight )
MOBILITY & SKILLS
Deadlift – Kb Swing
CONDITIONING
For Time
21 – 15 – 9
Deadlift #100/70
Kb Swing #24/16
