MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man
SKILLS & SPECIFIC WARM UP
Hang Snatch – Thruster
CONDITIONING
”REMIX TABATA ”
Tabata 8 x :20/:10
Hang Power Snatch #43/30
Sit-ups
Thruster #43/30
Double Unders
WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below
Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans
SKILLS & SPECIFIC WARM UP
Shoulder Press – Hang Clean
3 Sets:
5-10 Strict Presses
5-10 Hang Power Cleans
CONDITIONING
“EFFICENCY”
On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses #43/30
Each time you break, perform 50 double unders
Rest 4:00
From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans #60/43
Each time you break, perform 30 squats
MOBILITY & WARM UP
600 mt Run
1 Round of Strict Cindy
:30s Walkouts
:30s Alternating Samson Stretches
600 Run
1 Round of Strict Cindy
:30s Warrior Squats
:30s Empty Barbell OHS Hold
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
2 Rounds, resting 1:00 between:
1 minute Shuttle Run
1 minute Dumbell Snatches
1 minute Cal Bike
1 minute Dumbell Box Step Ups #60/50
1 minute Strict Burpees
CONDITIONING
“Hope for Refugees”
3 Rounds, For Total Reps in 17 minutes
1 minute Shuttle Run
1 minute Dumbell Snatches #22.5/15
1 minute Cal Bike
1 minute Dumbell Box Step Ups #22.5/15 – #60/50
1 minute Strict Burpees
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the BIKE where each calorie is one point.
MOBILITY & WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)
Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
2 Rounds, Building in Intensity:
2 Sumo Deadlift High Pull + 4 Hang Squat Clean + 6 Push PressFront Squats
15 Double-Unders + 5×10 mt Shuttle Run + 10/7 Cal Row
5 Pull-Ups + 6 Box Jump Overs + 15 Air Squats
CONDITIONING
“CALVARIO”
Three 6 Minute AMRAP in 24 minutes
AMRAP in 6 Minutes
5 Sumo Deadlift High-Pulls #60/40
10 Hang Squat Clean
15 Push Press
AMRAP in 6 Minutes
50 Double Unders
100mt Shuttle Sprint
250mt Row
AMRAP in 6 Minutes
15 Pul Ups
30 Box Jump-Overs #60/50
45 Air Squats
*compare to 28.03.18
Complete all three AMRAPs including rest 3 minutes between each with a running clock. Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (eg: 50 DU = 5; 100 Shuttle Sprint = 10; 250 meter Rowing = 25).
MOBILITY & WARM UP
EMOM 5′
:30 Mountain Climbers
:30 Arm Circles
Into
EMOM 5′
:30 Single Unders
:30 Alternate Lunges
SKILLS & SPECIFIC WARM UP
Push Jerk
Push Jerk
3 Sets x 3-5 Reps (Building up in weight)
1 Round
3 Push Jerks (Starting weight)
:20 Jump Rope
5 Box Step-ups
CONDITIONING
“HEAVYDAY SURPRISE”*
FOR LOAD
5-5-5-3-3-3-2-2
Push Jerk
Perform 50 double unders and 10 box
step-ups #60/50 after each set of push
jerks. Rest 90 sec between set
MOBILITY & WARM UP
EMOM 12:
Min. 1 | :45 Jumping jacks
Min. 2 | :45 Cossack squats
Min. 3 | :45 Burpees
Min. 4 | :45 Wall squats
SKILLS & SPECIFIC WARM UP
2 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts
2 Rounds, building through our loadings for the workout: 1 Rounds of Bear Complex 250 mt Row 1 Round of Cindy Following, rest 3:00, and begin.
CONDITIONING
“Li Zuffiatelli”
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 Row/Run
Directly into…
5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Increasing the weight and resting as needed between each round of bear complex.
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 Sit ups
SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat
1 Round
5 Overhead Squats #20/15
200 mt Run
5 Lateral Burpees
CONDITIONING
5 Rounds: Time cap 20′
20 Overhead Squats #20/15
400 mt Run
20 Lateral Burpees
*compare to 7.11.20
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
