WARM UP
3 Rounds Not For Time
250 mt Row
20 PVC Shoulder Dislocated
15 Deadlift High Pull Snatch Grip ( Empty Bar )
10 Shoulder Press Behind The Neck
5 Overhead Squats
MOBILITY & SKILLS
Burgener Warm Up
STRENGHT
Every 90 Seconds for 12 minutes Build 1 RM of
Snatch
Start at 60% of Old 1 RM. Add 3-5% Untill Failure
CONDITIONING
For Time
1500 mt Row
15 Hang Power Snatch #75% 1 RM
30 Alternating Pistols
WARM UP
3 RNFT
7 Lateral Burpees
7 Sumo Deadlift High Pull ( Empty Bar )
7 Deadlift
7 Broad Jumps
MOBILITY & SKILLS
Deadlift – Pose Running
CONDITIONING
5 Rounds For Time
21 Deadlift #83/65
400 mt Run
WARM UP
AMRAP 8′
200 mt Jog
20 PVC Shoulder Dislocated
10 Shoulder Press ( Empty Bar )
10 Push Ups
10 Broad Jumps
MOBILITY & SKILLS
“Back On Ramp”
Air Squat – Pull Ups – Push Ups
CONDITIONING
AMRAP 4 Minutes
5 Handstand Push-Ups
15 Box Jump #60/50
1 Rope Climb #4.5m
Rest 1′, Then:
AMRAP 4 Minutes
10 Handstand Push-Ups
10 Box Jump #60/50
1 Rope Climb #4.5m
Rest 1′, Then:
AMRAP 4 Minutes
15 Handstand Push-Ups
5 Box Jump #60/50
1 Rope Climb #4.5m
WARM UP
AMRAP 8′:
250 mt Row/200 mt Run
30 Alternate Single Arm Kb/Db Swing ( Light Weight )
20 Floor Press ( 10 each arm )
10 Hanging Leg Raises
MOBILITY & SKILLS
Hips – Shoulders – Swing
CONDITIONING
AMRAP 20:
200mt Run
15 Push Ups Hand Release
20 Kb Swing #24/16
30 Double Unders
WARM UP
5′ Practice Double Unders; Then:
2 Rounds of:
10 MB Clean
30 mt Bear Crawl
20 Hollow Rocks
10 Back Extensions
MOBILITY & SKILLS
Clean Warm up – Ring Dips
CONDITIONING
“ELIZABETH”
21-15-9 Reps For Time
Squat Cleans #61/43
Ring Dips
time cap: 14min
Good time to beat for Man
Beginner athlete: 11min 59sec
Average athlete: 9min 59sec
Advanced athlete: 7min 59sec
Elite athlete: 5min 59sec
Regional athlete: 5min 11sec
Beginner athlete: 12min 49sec
Average athlete: 10min 41sec
Advanced athlete: 8min 33sec
Elite athlete: 6min 25sec
Regional athlete: 5min 33sec
WARM UP
Complete 3 rounds not for time
20 Jumping Jack
10 Walking Lunges
20 PVC Shoulder Press
10 V-Ups
CONDITIONING
“SORRY IT’S A BIRTHDAY OF YOUR COACH”
For Tme & Reps for 37 Minutes Time Cap
Buy in 50 Wall Ball Shots #9/6;
Then, 50 Rounds Of:
1 Chest to Bar Pull Ups
1 Air Squat
1 Push Ups
1 Toe To Bar
1 Handstand Push Ups
At The Top of 10 rounds: 50 Lateral Burpees
At The Top of 20 rounds: 50 Cuti’s P* #40/25
At The Top of 30 rounds: 50 Man Makers** #15/10
At The Top of 40 rounds: 50 Double Unders
Cash Out 50 Cal Row
*Curti’s P is comprised of one Power Clean, one Lunge (each leg), and one Push Press.
**Man Makers is comprised of Dumbell Push Ups, Renegade row, Hang Squat Clean and Push Press
WARM UP
2 RNFT
400 mt Run
20 Thrusters ( Empty Bar )
20 mt Bear Crawl
20 Push Ups
MOBILITY & SKILLS
Low Back – Hamstring – Clean Warm Up
CONDITIONING
AMRAP 25 minutes
15 Hang Power Clean #60/40
30 Cal Row
15 Toes To Bar
60 Double Unders
WARM UP
3 RNFT
7 Burpees
7 Kb Snatch each arm
7 Goblet Squats
7 Broad Jumps
MOBILITY & SKILLS
Shoulder – Ring Dips – Pose Running
CONDITIONING
5 RFT
10 Pull Ups
10 Ring Dips
400 mt Run
WARM UP
5′ Practice Double Unders; Then:
3 Rounds not for time
20 PVC Shoulder DIslocated,
10 Thrusters ( Empty Bar )
10 Russian Swing ( Light Weight )
10 Goblet Squat ( Light Weight )
MOBILITY & SKILLS
Deadlift – Kb Swing
CONDITIONING
For Time
21 – 15 – 9
Deadlift #100/70
Kb Swing #24/16
WARM UP
5′ Practice Double Unders; Then:
2 Rounds Not for Time
30 Alternate Kb Swing
20 PVC Shoulder Dislocated
10 Air Squat
10 Push Ups Close Grip
20 Overhead Squats
30 Mountain Climbers Push Ups
MOBILITY & SKILLS
Squat Therapy – Front Squat
CONDITIONING
In a 20′ time cap;
5 Rounds of:
21 Facing The Bar Burpees
12 Front Squats #0.75%BW
100 Double Unders
