MOBILITY & WARM UP
10 Judo Push Ups
20 Air Squat
40 Double Unders
20 Sit Up
10 mt Bear Crawl
200 mt Jog
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP
2 Rounds
6 Toe To Bar + 4 Deadlift + 2 Wall Climb
CONDITIONING
“BREAKING”
5 Rounds For Time:
15 Toe To Bar
10 Deadlift #90/70
5 Wall Climb
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
CONDITIONING
“HAVE A NICE DAY”
3 Rounds for Time ( Time Cap 15′ )
9 Wall Climb
15 Burpees
21 Box Jumps 60/50
rest 3′ then:
BRING SALLY UP PUSH UP TEST
WARM UP
5 Rounds for time:
20 Double Unders
10 Russian Ktb Swing
15 Cal Row
4 Inch Worms
MOBILITY & SKILLS
Work 15′ on Handstand Push Ups/Handstand Walk
CONDITIONING
“BAT 21”*
1 Wall Climb – 20 Push Ups
2 Wall Climb – 19 Push Ups
3 Wall Climb – 18 Push Ups
….Continue Pattern untill
20 Wall Climb – 1 Push Ups
Time Cap 12′
*COMPARE TO 23/05/19
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
“BAT 21”*
1 Wall Climb – 20 Push Ups
2 Wall Climb – 19 Push Ups
3 Wall Climb – 18 Push Ups
….Continue Pattern untill
20 Wall Climb – 1 Push Ups
Time Cap 12′
*compare to 23.05.19
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 16 (4 Rounds)
1- 50″ Calorie Row/Bike/Double Unders/Run
2- 1 Round of Strict “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
SKILLS
Work 15′ on Handstand Push Ups/Handstand Walk
CONDITIONING
“BAT 21”
1 Wall Climb – 20 Push Ups
2 Wall Climb – 19 Push Ups
3 Wall Climb – 18 Push Ups
….Continue Pattern untill
20 Wall Climb – 1 Push Ups
Time Cap 12′
MOBILITY & WARM UP
3 Rounds Not For Time
200 Run Easy Jog
5 Pushups/5 Pike Push Ups/2 Wall Climb
5 Russian Baby Makers
10 Sit-Ups
15 Double-Unders
SKILLS
Deadlift – Handstand Push Up
CONDITIONING
Deadlift
In a 10 Minutes Build to a Heavy Single
Rest 2′ Then
“DETENTION”
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts #75% 1RM
30 Double Unders
WARM UP
3′ Practice Double Unders; Then 3 Rounds Of:
20m Bear Crawl
20 PVC Shoulders Dislocate
20 Jumping Jack
20 Hollow Body Rock
10 Superman Hold
MOBILITY & SKILLS
Shoulders – Hips – Kipping
CONDITIONING
5 Rounds For Time
10 Wall Climbs
10 Shoulder Taps
10 Toes to bar
20 Box jumps #60/50
ACCESSRORY WORK
Superset 1
Bench Press DB 3 8-12
Barbell Row 3 8-12
Triset 2
Incline DB Chest Fly 2 10-12
Shrugs (Barbell) 2 15-20
Lateral Dumbbell Shoulder Raise 2 12
Superset 3
Pull Up Band Triceps Extension 2 10-12
Ring Dip 2 Max
Warm-up:
Jog 400m/Row 500m
25 Push-ups
25 Squats
25 Sit-ups
Jump Rope 3 minutes
Mobility & Skills
Shoulders – Bar Kipping
A) Practice 15 Minutes
Bar Muscle Up
Rest 3 Minutes
B) 3 Rounds For Time
10x Wall climbs
10x Toes to bar
20x Box Jumps #60/50
REST DAY!!! or Challenge Yourself!!!
Warm-up: kettlebells
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
Skills & Mobility
Deadlift – Wall Climb
” MIAGI “
For Time
50 Deadlifts #60/40 kg
50 Double Kettlebell Swings #24/16 kg
50 Push-Ups
50 Clean-and-Jerks #60/40
50 Pull-Ups
50 Kettlebell Taters #24/16 kg
50 Box Jumps #60/50 cm
50 Wall Climbs
50 Knee-to-Elbows
50 Double-Unders
