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:
5 Pull-ups
7 Push-ups
10 Mad Ball Thruster
12 Air Squats
SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
10 Wall Balls #9/6
10 Cal Row
CONDITIONING
“OPEN 19.1”
AMRAP in 15 minutes of:
19 Wall Balls #9/6
19 Cal Row
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:
10 Minute AMRAP of:
10 Push Ups
10 Wall Squat
10 Wall Ball Squat walkout
10 Wall Ball Push Press
SKILLS & SPECIFIC WARM UP
Floor Press (empty bar)
10 x push-ups
5 x pause bench press (pause at chest)
5 x bench press
Wall Balls
3 x air squats + 3 sec bottom hold
5 x air squats
5 x squat w/ wall ball
5 x wall ball push press
5 x wall bal
When finished have members perform 3-5 reps of the bench press at various loads up to
starting weight.
#25/15
#43/30
#55/35
#61/43
#72/55
#78/61
#82/70
CONDITIONING
“PAINT BALL”
AMRAP 12 Minutes:
5 Floor Press
12 Wall Balls, #9/6
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:
10 V-Ups
10 Push Up
5 Goblet Squat
5 Walkout
SKILLS & SPECIFIC WARM UP
2 Rounds: Rest 1’Min. Each Round
6 Wall Balls #9/6
6 KB Swings #24/16
6 Burpees
CONDITIONING
“SHOULDER OUT”
For time
25-20-15-10-5 reps:
Wall Balls #9/6
KB Swings #24/16
Burpees
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:
6 Minute AMRAP of:
3 Strict Pull-ups
5 HSPU/BB Shoulder Press
7 BB Front Squats
10 Sumo Deadlifts High Pull
SKILLS & SPECIFIC WARM UP
Squat Terapy- Hand Stand Push Ups
Wall Balls
3 x air squats + 3 sec bottom hold
5 x air squats
5 x wall ball + push press
5 x wall ball
Power Cleans (empty barbell, standing position)
3 x hang power cleans at above knee
3 x hang power cleans at just below knee
3 x power cleans at mid-shin
Handstand Push-ups
5 x push-ups
3 x kick-ups + 2 sec hold
3 x 1 handstand push-up (singles)
1 x 3 handstand push-ups
*When finished have members load their barbells and perform 3-5 reps at various loads up to
starting weight:
● #35/25
● #43/30
● #61/43
CONDITIONING
“EASY HOLLEYMAN”
20 rounds for time:
5 Wall Balls, #9/6
3 Handstand Push-ups
1 Power Clean
Time Cap 20 min
WARM UP
AMRAP 12′
20 Double Unders / 60 Single Unders
10 Butterfly Sit Ups
10 Cal Row/100m Run
10 Plate Ground to Overhead
SKILLS & SPECIFIC WARM UP
2 Rounds:
10 Wall Ball
5 Knee To chest
10 Cal Row
CONDITIONING
FOR TIME: TIME CAP 30′
100 Wall Ball Calorie Bike Erg
50 Knee to chest
100 Cal Row
MOBILITY & WARM UP
12 Minutes For Quality
30 Single Unders
15 AbMat Sit-ups
30 Double Unders
10 Plate Overhead Squats #15/5
SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Wall Ball Shot
CONDITIONING
“THE PERFECT TARGET”
For Time
50 – 40 – 30 – 20 – 10
Wall Ball #9/6
25 – 20 – 15 – 10 – 5
Cal Row
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
Clean Warm Up
Round 1:
3 Power Clean
4 Box Jump
3 Wall Ball
8 Sit Ups
Round 2 – Same repetition scheme as round 1, but now with working load:
3 Power Clean
4 Box Jump
3 Wall Ball
8 Sit Ups
CONDITIONING
“JAM SESSION”
AMRAP 12′
6 Power Clean #61/43
12 Box Jump
18 Wall Ball #9/6
24 Sit Ups
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
Squat Terapy.- Front Squat
Warmup Set 1
5 Pull Ups
100 Mt Run
5 Front Squat #Easy Load
100 Mt Run
Warmup Set 2
5 Pull Ups
100 Mt Run
5 Front Squat #43/35
100 Mt Run
CONDITIONING
“ALTERNATION“
AMRAP 18′:
20 Pull Ups
200 Mt Run
20 Front Squat #43/35
200 Mt Run
MOBILITY & WARM UP
EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Pull-Ups + 5 Kip Swings
SKILLS & SPECIFIC WARM UP
Toes To Bar– Wall Ball
3 Rounds, increase intensity
10/7 Calorie Row + 4 Toes To Bar + 4 Wall Ball
CONDITIONING
“Watch Out ”
6 Rounds For Time: TIME CAP 16 MINUTES
20/15 Calorie Row
15 Toes To Bar
10 Wall Ball
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
2 Rounds, Rest 1-2 min
200 mt Run + 5 Box Jump + 5 Wall Ball
CONDITIONING
“KELLY”*
5 Rounds For Time
400 Meter Run
30 Box Jumps #60/50
30 Wall Ball Shots #9/6
*compare to 16.12.17
