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GENERAL/ SPECIFIC WARM UP 5-20minutes
1 Round:
200 Meter Jog or 1min Bike/ Row
Dynamic Warm Up :30sec ON of each movement:
–Jumping Jacks
–Toe Touches
–Alternating Lateral Lunge
–Small to Big Arm Circles Forward
–Small to Big Arm Circles Backwards
–Forward Jumping Jacks
–Inchworm + Push Up
–Alternating Quad Stretch (in place)
–Prone Lying Leg Crossover
–Scissor Jumping Jack (feet moving forward and back)
Kettlebell Warm Up 1xs:
–10 Kettlebell Sumo Deadlift
–6ea Single Arm KB Swing
–4ea Single Kettlebell Front Rack Squat
–4ea Single Arm Kettlebell Push Press
–4ea Single Side Kettlebell Clean
Gymnastics Warm Up 1x:
–8 Kip Swing
–4 Kipping Knee Raise
–3 Toes to Bar or Kipping Knee Raise
–3 Kipping Pull Up or 3 Jumping Pull Up
–2 Jumping or Banded Bar Muscle Up or Jumping C2B
–1 Bar Muscle or Variation
For Quality:
1 mile Jog
then…
Easy AMRAP 8 min
7 Single Arm Swing/side (53/35)
5 Single KB Front Rack Squat/side
7 Single Arm KB Push Press/side
5 Single Arm KB Squat Clean/side
20 Hip Bridge
…1 mile Jog
then…
Easy AMRAP 8 min
3 Toes to Bar
3 Kipping Pull Up
3 Bar Muscle Up
20 Abmat Sit Up
For Quality Scaled Version:
8 min Jog
then…
Easy AMRAP 8 min
7 Single Arm Swing/side (35/26)
5 Single KB Front Rack Squat/side
7 Single Arm KB Push Press/side
5 Single Arm KB Squat Clean/side
15 Hip Extension
8 min Jog
then….
Easy AMRAP 8 min
3 Laying Leg Raise
3 Feet Elevated Ring Row
3 Low Ring Transition + Jumping Ring Dip
15 Abmat Sit Up
Minimal Gear Version:
1 mile Jog
then…
Easy AMRAP 8 min
7 Single Arm KB/DB Swing/side (53/35)
5 Single KB/DB Front Rack Squat/side
7 Single Arm KB/DB Push Press/side
5 Single Arm KB/DB Squat Clean/side
20 Hip Extension or 20 Good Morning
1 mile Jog
then….
Easy AMRAP 8 min
3 Toes to Bar or V-Up
3 Kipping Pull Up
3 Bar Muscle Up
20 Abmat Sit Up
For Quality Bodyweight Version:
1 mile Jog
then…
Easy AMRAP 8 min
7ea Single Leg Glute Bridge
5ea Single Leg Squat
7 T- Push Up
5 Plank to Squat
20 Superman
1 mile Jog
then….
Easy AMRAP 8 min
6 V-Up
9 Plank Ups
12 Push Up + Shoulder Tap
20 Sit Up
Post Work 1x:
–2min per side Banded Hamstring Stretch
–1min per side Banded Lying Crossover Stretch
