MOBILITY & WARM UP
300-250-200-150-100 Meter Row
After each set:
10 Hollow Body Rocks
10 Superman
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats
SKILLS & SPECIFIC WARM UP
Thrusters – Pull Ups
2 Rounds Not For Time rest 1/2 min between 250 mt Row 10 Thrusters 5 Pull Ups
CONDITIONING
“JACKIE”*
For Time:
1000mt Row
50 Thruster #20/15
30 Pull Ups
*compare to 30.09.20
MOBILITY & WARM UP
Not for Time:
400 mt Run + 1 Round of Strict Cindy
1:00 Row + :30s Walkouts
200 mt Run + :30s Alternating Samson Stretches
1:00 Row + :30s Warrior Squats
SKILLS & SPECIFIC WARM UP
1 Rounds, Search workout pace
12/9 Calorie Row + 10 Double Unders
6 Kip Swing + 4 Pull Ups + 2 Toes to Bar + 10 sec Handstand Hold
10 Double Unders
9 Wallballs + 6 Alternating DB Snatches + 3 Kb Swing
12/9 Calorie Row
6 Alternating BB Lunges
3 Burpees Box Jump Over
CONDITIONING
“VIA CRUCIS”
For Time
33 Double Unders
33 Cal Row
33 Pull Ups
33 Handstand Push-Ups
33 Toe To Bar
33 Double Unders
33 Cal Row
33 Wall Balls #9/6
33 Kb Swing #24/16
33 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) #25/15
33 Double-Unders
33 Cal Row
33 Burpees Box Jumps Over #60/50 cm
33 Barbell Walking Lunges #50%BW
Cash Out 2000 mt Run. If you have a Vest or Body Armor, wear it.
compare to 19.04.19
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 Spiderman + Reach (each side)
5 Warrior Squat
5 Walkout
5 Mad Ball Thruster
SKILLS & SPECIFIC WARM UP
– CHEST TO BAR –
2 Rounds Not For Time
20 Double Unders
10 Wall Balls #9/6
3 Chest to Bar
CONDITIONING
“STONKS”
AMRAP 16 Minutes:
50 Double Unders
25 Wall Balls #9/6
5 Chest to Bar
MOBILITY&WARM UP
3 Rounds
400 Meter Run
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Deadlift
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses (behind the neck)
5 Stiff-Legged Deadlifts
CONDITIONING
“ZUFFIA, ZUFFIA, E ZUFFIA…”
For Time
3 Rounds of Bear Complex
Complete 3 times for 5 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Directly into…
1,000 Run
Directly into…
5 Rounds of “Pistol Cindy”
5 Push Ups
10 Pistol Squats
15 V-Ups
Increasing the weight and resting as needed between each round of bear complex.
MOBILITY&WARM UP
3 Rounds
400 Meter Run
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Warmup Set 1
10 Lunges
20 Single Unders
5 Burpees
Build to Workout Weight
Warmup Set 2
5 Burpees Over The Dumbell
10 Double Unders
10 DB Lunges
CONDITIONING
“MINIMUM SCALE“
For Time
30-20-10 DB Lunges#22.5/15
60-40-20 Duoble Unders
Rest 1/1 Then:
20-40-60 Double Unders
10-20-30 Burpees Over The Dumbell
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
Squat Therapy – Overhead Squat
5′ to find Weight Work
CONDITIONING
AMRAP 15′
9 Overhead Squats #61/43
15 Cal Row
21 Burpees Over The Row
MOBILITY & WARM UP
5×200 Meter Run
After each set:
10 Hollow Body Rocks
10 Superman
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats
SKILLS & SPECIFIC WARM UP
Front Squat
1 Round
5 Front Squats #Weighted work
20 Double Unders
10 Box Jump Over
CONDITIONING
5 Rounds x 3min On/1 Off
12 Front Squats #52/38
24 Double Unders
Max Box Jump Over in Remaning Time
MOBILITY&WARM UP
10 Minutes For Quality
200 Meter Run
20 Plank March
10 Hip Bridges
5 Dynamic Squat Stretch
20 Flutter Kicks (count every 4)
SKILLS & SPECIFIC WARM UP
10′ Practice Double Unders
CONDITIONING
“KANGAROO”
EMOM x 20 Minutes:
Min 1: 20 Goblet Squats #24/16
Min 2: Max Reps Double Unders
Min 3: 20 Sit Ups
Min 4: Rest
Score i max Double Unders
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
1SKILLS & SPECIFIC WARM UP
1 Round
5 Overhead Squats #20/15
200 mt Run
50 Lateral Burpees
CONDITIONING
5 Rounds: Time cap 20′
20 Overhead Squats #20/15
400 mt Run
20 Lateral Burpees
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 15 (4 Rounds)
1- 200mt Run
2- 50″ Jump Rope
3- 10 Walkout
4- 15 Sit-ps
SKILLS & SPECIFIC WARM UP
15′ Practice Hand Stand Push Up- DB Thruster
“SHOULDERS AND HEART”
3-9-15-21-15-9-3
DB Thruster #22.5/15
Hand Stand Push Ups
Every Set 50 Double unders
