MOBILITY & WARM UP
12 Minute AMRAP:
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction
20 Hollow Body Rock
SKILLS & SPECIFIC WARM UP
Front Squat – Pull Up
CONDITIONING
“SLINGSHOT”
2 Rounds for Time:
100 Double Unders
15 Front Squats #61/43
10 Strict Pull-ups
Scaled Version
2 Rounds for Time:
150 Single Unders
12 Front Squat #43/30
8 Banded Pull Ups
MOBILITY & WARM UP
600 mt run
20 PVC Pass Through
10 Alternate Samson Stretch
5 Spiderman & Reach x Side
30 Front Leg Swing
then:
6 Minute AMRAP of:
5 Toes-to-bar/Hanging Knee Raises
10 Push Ups
7 Wall Ball
10 Glute Bridges
SKILLS & SPECIFIC WARM UP
Rowing
Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row
CONDITIONING
“ER BARCAROLO“
Each for time:
4 x 750m Row
Rest 2,30 minutes between
each effort
Sub:
45/30 Cal Assault Bike
750 mt Ski Erg
Score is more slowest
Lo sport va a cercare la paura per dominarla, la fatica per trionfarne, la difficoltà per vincerla.
“Pierre de Coubertin”
MOBILITY & WARM UP
4 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
SKILLS & SPECIFIC WARM UP
10′ PRACTICE HAND STAND PUSH UP
CONDITIONING
“MIKE FRIENDS”
WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
SKILLS & SPECIFIC WARM UP
Running Warm Up – Pose Running
CONDITIONING
“INCRESE“
18 min AMRAP:
200m Run
10 Burpee Box Jump Over #60/50
MOBILITY & WARM UP
2 Rounds, Not for Time:
250mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
SKILLS & SPECIFIC WARM UP
Over Head Squat
CONDITIONING
“MAGENTO”
EMOM 7′:
Burpees
Over Head Squat #43/30
Pull-ups
Cals Row
Pull-ups
Over Head Squat #43/30
Burpees
WARM UP
EMOM 16′
Station 1 – 100 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Romanian Deadlift
SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up
CONDITIONING
“TAKE BREATH”
5 Rounds, Each for Time:
Row 250m
5 Power Snatch, #53/35
Run 200m
*Go every 5 minutes
WARM UP
1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
20 PVC Pass Through
10 Alternate Samson Stretch
10 kB Goblet Cossack Squats
20 Slow Prisoner Good Morning
then:
3 Rounds Not For Time
5 Single Kb Suite Case Deadlift x side
10 Alternate Kb Goblet Lunges
15 SIt Ups
20 Double Unders
SKILLS & SPECIFIC WARM UP
“Back To The Basic”
AIR SQUAT – PUSH UPS – kIPPING (SWING-BUTTERFLY)
CONDITIONING
“CINDY”*
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
*compare to 29.04.19
3 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
CONDITIONING
“Black Saturday”
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:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)
SKILLS & SPECIFIC WARM UP
Clean
CONDITIONING
“GRIMACE!”
5 Rounds for Time:
7 Sq. Clean #60/40
14 Kettlebell Swing #24/16
