WARM UP
5′ Practice Double Unders; Then:
AMRAP 6′ of:
15 Butterfly Sit Ups
20 Walking Lunges
30 Jumping Jack
4 Inch Worms
MOBILITY & SKILLS
Ankle – Hamstring – low Back – Shoulders – Toes To Bar
CONDITIONING
For Time:
1000 mt Row
Directly into…
5 Rounds:
30 Double Unders
15 Toes To Bar
WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Burgener warm Up
CONDITIONING
4 Rounds of AMRAP 4
30 Double Unders
15 Toe To Bar
7 Hang Squat Snatches #43/29
Rest 2 minutes between rounds
ACCESSORY WORK
Triset 4×12 each
Barbell Preacher Curl
Standing Zottman Curl
Hammer Curl
——-
Tri-set 2: 4×12 each
Ring Triceps Extension
Dumbell Overhead Tricep Extension
Dips (to failure)
Rest 1 minute Between sets
WARM UP
AMRAP 6′
Run 200m or Row 250m
10m Inch worms
20 Squats
30 Jumping jacks
10 Superman hold
MOBILITY & SKILLS
Hamstring – Low Back -Shoulders – Squat Therapy
CONDITIONING
For Time & Reps
From 0:00-4:00:
4 Rounds of:
12 Overhead Squats #20/15
6 Toes-to-Bars
If completed before 4:00, then from 4:00-8:00:
3 Rounds of:
10 Overhead Squats #35/25
8 Toes-to-Bars
If completed before 8:00, then from 8:00-12:00:
2 Rounds of:
8 Overhead Squats #45/35
10 Toes-to-Bars
If completed before 12:00, then from 12:00-16:00:
1 Rounds of:
6 Overhead Squats #55/45
12 Toes-to-Bars
Time Cap: 16 minutes
WARM UP
Amrap 6′
20m Bear Crawl
20 Double Unders
20 Air Squats
20 Jumping Jack
MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up
CONDITIONING
AMRAP 4′
27 Hang Squat Snatch
27 Cal Row
27 Toe To Bar
Rest 4′
AMRAP 4′
21 Hang Squat Snatch
21 Cal Row
21 Toe To Bar
Rest 4′
AMRAP 4′
15 Hang Squat Snatch
15 Cal Row
15 Toe To Bar
WARM UP
3′ Practice Double Unders; Then 3 Rounds of:
10 Hollow Body Rock
15 Air Squats
15 Plate GTO
MOBILITY & SKILLS
Shoulder – Ring Dips – Toes to Bar
CONDITIONING
Team Wod For Time&Reps
100 Double Unders – 200 Mix – 300 Single Unders
50 Push Ups
400m Run
50 Pull Ups
1000m Row/800m Run
50 AB Mat-Sit Ups
400m Run
50 Toe To Bar
100 Double Unders – 200 Mix – 300 Single Unders
50 Ring Dips
Time Cap 25′
Warm-up: 2 rounds
Run 200m or Row 250m
10 Inch worms
20 mt Spider Crawl
30 Jumping Jacks
20 Hollow Rock
10 Superman Hold
Mobility & Skills
Squat Therapy – Snatch
5 Rounds For Time
400mt Run/ 500mt Row
15 Toe To Bar
30 Single DB Snatch #20/10
Time cap 20′
