General Warm Up (5-12)
“Perfect Warmup”
15 Jumping Jack
15 Seal Jacks
20 Power Jacks
10 Open Up Shoulders
10 Leg Swings (each side)
2-3 Inch Worms
3-5 Worlds Greatest Stretch Open/Close
5 Pushup / Downward Dog
5 Boot Strappers
10 Squat Twist / Reach (5 each side)
Video below shows what we’re looking for:
Specific Warm Up (12-24)
V-up:
5 Tuck Up (knees to chest)
10 Alternating Single Leg V up
5 V-up
Wall Walk:
:15 Wall Facing HS Hold
10 Wall Facing Shoulder Taps (L+R= 2)
1 Halfway Up Wall Walk
1 Wall Walk
Dubs:
30 Singles
20 Alternating feet Singles
15 Singles Left Leg, 15 Singles Right Leg
20 Crossover Singles
15-20 High Jump Singles (focus on body position and good bounding mechanics)
2x 20 Double Unders (or 10 attempts)
*Rest as needed btwn movements, talk about whatever problems you see
RXConditioning (27-47)
2 rounds for time.
20 V-Up
5 Wall Walk
50 Double Under
2:00 rest
3 sets for total time.
Goal: 2:00 per working round avg. / 16:00 total time
Cap: 20:00 total time
Intermediate:
2 rounds for time.
15 V-Up
3 Wall Walk
5 singles +1 Double Under x 6
2:00 rest
3 sets for total time.
Baseline:
2 rounds for time.
12 Toes to rig or Alt. V-up
3 Hands to feet inchworm
30-50 Single unders
2:00 rest
3 sets for total time.
(50-60)
2-3 sets:
21 Banded Upright Row
15 Banded Pull Aparts (palms up)
9 Banded Pass Through
banded upright row:
Restore joint range of motion, promote blood flow, and calm the nervous system without creating fatigue. This is recovery, not conditioning.
0:00–4:00 | Easy Aerobic + Mobility
2 Rounds:
• 1:00 easy walk, bike, or march in place
• 10 arm circles forward
• 10 arm circles backward
• 10 torso rotations
• 10 knee hugs (alternating)
Keep breathing nasal and relaxed.
4:00–12:00 | Simple Flow
4 Rounds (not for time):
• 6 inchworms to plank
• 6 low lunge stretch – right leg forward
• 6 low lunge stretch – left leg forward
• 10 cat–cow
• 20-second child’s pose
Move smoothly and unbroken.
Rest briefly between rounds if needed.
12:00–17:00 | Light Strength & Support
3-5 Rounds:
• 10 air squats (3 seconds down)
• 8 push-ups
(hands elevated if needed)
• 12 glute bridges
• 20-second forearm plank
Stop every set well before fatigue.
(0-5)
Interval body weight training is the focus for today. We want to take time to refine some skills that are often rushed over today. How well are you doing single unders? How does that influence the effeciency of your double unders? Where do you you put your hands? Can you jump less? And on the V-up, how can we make this movement better? Can you touch your toes? Why not? Is there a possible way to make your wall walk both faster and easier? Do you consider “practice” in our warm ups a place to get better so you can have better scores in the workouts? Well, you should and today is one of those days. Fitness isn’t gained by only training hard, we don’t often make improvements there on technique. If you want to look better naked, gain more muscle, or lose body fat, then yes you care about your scores in our training program. The faster your times, the more reps you can accumulate in AMRAP’s are a direct reflection on your ability to reach high intensity, and that is where all the fruits of our training program lie. So…practice, does it matter? Yes. More than you think.