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
Front Squat – Pull Up
CONDITIONING
“SLINGSHOT”
2 Rounds for Time:
100 Double Unders
15 Front Squats #61/43
10 Strict Pull-ups
Scaled Version
2 Rounds for Time:
150 Single Unders
12 Front Squat #43/30
8 Banded Pull Ups
MOBILITY & WARM UP
600 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:
7 Toes-to-bar/Hanging Knee Raises
10 Close Grip Push Ups
7 Plate Ground To Overhead #10/5
10 Glute Bridges
SKILLS & SPECIFIC WARM UP
Air Squat – Burgener warm up
CONDITIONING
“ESSENTIAL”
4 Rounds For Time
15 Hang Power Snatch #43/30
50 Air Squats
MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
600 mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Pushups
10 Sit-Ups
2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats
SKILLS
Burgener Warm Up – Clean&Jerk
CONDITIONING
“NOT BAD”
AMRAP 10 Minutes:
3 Clean & Jerk #70/50
5 Strict Pull-ups
MOBILITY & WARM UP
600 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:
7 Push Up Scap Retraction
7 Push Ups
30 Sec Skip
30 Sec Jumping Jack
SKILLS & SPECIFIC WARM UP
Running Warm Up
CONDITIONING
“ONLY BODY WEIGHT”
TEST DAY
Max Reps Strict Pull Ups / Pull Ups / Ring Row
Max Reps Push Ups
800 mt Run
*Rest 5 minute between
rounds
MOBILITY & WARM UP
3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
2 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side
SKILLS & SPECIFIC WARM UP
Air Squat – Kipping
CONDITIONING
“ONCE IT WAS CINDY”
AMRAP 15 minutes
1 Strict Pull Up
2 Push Ups
3 Air Squats
2 Strict Pull Ups
3 Push Ups
4 Air Squats
3 Strict Pull Ups
4 Push Ups
5 Air Squats
Continue pattern untill 15 minutes
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
SKILLS
KIPPING – KIPPING PULL UP
CONDITIONING
“EXTREME PULL UP”
EMOM 12′
Perform 6/12 Strict Pull Up
MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run/Jump Rope
5 Scap Retractions
30 sec Alternating Samson Stretch
15 PVC Overhead Squats
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold
SKILLS & SPECIFIC WARM UP
Work 10′ on Kipping – Pull Ups
CONDITIONING
“G.I.Jane Express” Part A (On the 0:00)
For Time (8 Minute Cap):
50 Strict Pull Ups
Every Stop 10 Burpees Touch
“G.I.Jane Express” Part B (On the 10:00)
For Time (12 Minute Cap):
40 AB-Mat Sit-ups
80 mt Walking Lunges
30 AB-Mat Sit-ups
60 mt Walking Lunges
20 AB-Mat Sit-ups
40 mt Walking Lunges
“G.I.Jane Express” Part C (On the 25:00)
Max HR Push Ups in 5 Minutes
MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run
5 Scap Retractions
5 Strict Pull-Ups
10 Push Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold
SKILLS & SPECIFIC WARM UP
Work 10′ on Handstand Push Ups/Handstand Walk
CONDITIONING
“G – 21 ”
21 – 15 – 9
Strict Pull Ups
Strict Handstand Push Ups
Time Cap 15′
BEGINNER & INTERMEDIATE
Strict Pull-ups:
Banded Strict Pull-ups
Ring Rows
Strict Handstand Push-ups:
Strict Handstand Push-ups with Feet on Box
Double Dumbbell Strict Press
Scaled Reps to:
Option 1: 15-12-9
Option 2: 12-9-6
WARM UP
AMRAP 10′
250 mt Row/200 Run
10 PVC Shoulder Dislocate
10 Wipers
10 Sit Ups
10 Down Ups
MOBILITY & SKILLS
Dynamic Stretch
CONDITIONING
BENCHMARK WOD
“KELLY”
5 Rounds For Time
400 meter Run
30 Box Jumps #60/50
30 Wall Ball Shots #9/6
Compare to 15/03/17
ACCESSORY WORK
A) Row
4×60 Calories
rest 2 minutes between sets
B) EMOM 8 minutes
Odd: 6 Strict Pull-Ups
Even: 9 Front Squats 60/40
