MOBILITY & WARM UP
10 minutes for quality
200 mt Run
10 Dynamic Squat Stretch
10 Alternating Samson Stretch
5 Upright Row #20/15
SKILLS & MOBILITY
Sumo Deadlift High Pull
1 Set: (at workout pace)
200m Run
8 Push Press
8 Sumo Deadlift High Pull
CONDITIONING
AMRAP 20 Min
400m Run
15 Push Press
15 Sumo Deadlift High Pull
Rx #45/35
Scaled #20/15
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
CONDITIONING
“UPRIGHT”
7 Rounds For Time
10 Right Arm Thrusters #22,5/15
10 Sumo Deadlift High Pull #61/43
10 Left Arm Thrusters
10 Sumo Deadlift High Pull
1 min Rest
MOBILITY & WARM UP
10 Minutes For Quality
30 Single Unders
15 AbMat Sit-ups
30 Double Unders
10 Plate Overhead Squats #15/5
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
CONDITIONING
“THE PERFECT NUMBER”
3 Rounds For Time
30 Kb Sumo Deadlift High Pull #24/16
30 Floor Press #75% BW
30 Double Unders
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS & SPECIFIC WARM UP
SDHP – Push Press
CONDITIONING
“TEN MOVES”
Amrap 7 minutes
10 Sumo Deadlift High Pull #61/40
10 Push Press #61/40
AMRAP 10 min for Quality
1:00 Jump Rope
15 AB-Mat Sit-Ups
10 Hand Release Push ups
15 Hip Extensions
10 Strict Upright Row (empty barbell)
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
CONDITIONING
“SPLIT TIME”
5X2′ AMRAP
75 Double Unders
Max Sumo Deadlift High Pull #51/35
Rest 1 minute
MOBILITY&WARM UP
3 Rounds
400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
Warmup Set 1
5 Sumo Deadlift High Pull (Lighter Weight)
10 Calorie Row
15 Air Squats
Build to Workout Weight
Warmup Set 2
3 Sumo Deadlift High Pull
5 Calorie Row
10 Air Squat
CONDITIONING
“SHIPWRECKED “
For Time:
25 Sumo Deadlift High Pull #51/35
50/35 Calorie Row
100 Air Squat
MOBILITY&WARM UP
3 Rounds
400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
Warmup Set 1
5 Sumo Deadlift High Pull (Lighter Weight)
10 Calorie Row
15 Air Squats
Build to Workout Weight
Warmup Set 2
3 Sumo Deadlift High Pull
5 Calorie Row
10 Air Squat
CONDITIONING
“SHIPWRECKED “
For Time:
25 Sumo Deadlift High Pull #51/35
50/35 Calorie Row
100 Air Squat
MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats
SKILLS & SPECIFIC WARM UP
Wall Ball Clean
1 Round 5 SDHP, 10 Double Unders, 5 Burpees
1 Round 5 SDHP, 10 Double Unders, 5 Lateral Burpees
1 Round 5 SDHP, 10 Double Unders, 5 Lateral Burpees, 3 SDHP
CONDITIONING
“PULL OUT & ENJOY IT ”
5 Rounds For Time
15 Sumo Deadlift High Pull #43/30
30 Double Unders
15 Lateral Burpees
Time cap 15′
MOBILITY & WARM UP
3 Rounds:
250 Meter Row
15 AbMat Sit-ups
5 Inchworms
3 Rounds:
10 Scap. Retraction
10 Russian Kettlebell Swings
10 Kettlebell Strict Press (5 Each Side)
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
Sumo Deadlift High Pull
CONDITIONING
“BIG CHIEF TABATA”
Four Tabata in 16 minutes
Sumo Deadlift High Pull #43/30
Cal Row
Push Ups
Power Clean #43/30
MOBILITY & WARM UP
10 minute Stretch Arounds Trouble Area; Then :
EMOM 12 Minutes:
1 – 20/30 Double Unders
2 – 20 Alternate Kb Swing
3 – 45 sec Row/Bike
4 – 5 Spiderman & Reach each Side
SKILLS & SPECIFIC WARM UP
Squat Therapy – Sumo Deadlift High Pull
3 Rounds Not For Time
5 Good Morning + 5 Shoulder Rotation + 5 Back Squats + 5 Press Behind the neck + 5 Front Squats + 5 Stiff Legged Deadlift
CONDITIONING
AMRAP 12
4 Shoulder Press #35/25
8 Sumo Deadlift High Pull #35/25
12 Front Squats #35/25
24 Cal Row