WARM UP
Set 1: AMRAP 5
:20 Med Ball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups
Sets 2: AMRAP 5
:20 Med Ball Counterbalance Squats
:20 Kip Swings
:20 Med Ball Strict Press
SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Wall Ball Shot
EMOM 8′
5 TnG Power Clean #80% 1 RM
CONDITIONING
“KAREN MEET THE BAR”
150 Wall Ball #9/6
Starting at 0:00, perform 3 Chest To Bar at the start of each minute
MOBILITY & WARM UP
Set 1:
On a 3:00 Clock:
10 Alternating Lunges
10 Ring Rows
10 PVC Press
Set 2:
On a 3:00 Clock:
8 Narrow Stance Squats
8 Kip Swings
8 Push-ups
Set 3:
On a 3:00 Clock:
6 Assisted Single-Leg Squats
6 Pull-ups
3 Wall Walks
SKILLS & SPECIFIC WARM UP
Rowing
CONDITIONING
“BITTER BERRY“
FOR TIME
Every 4:00 for 7 Sets:
250m Sprint Row
Complete each 250m sprint in < 1:15.
Active recovery
:30 Alternating Run-Assault Bike-Ski Erg ( easy )
:20 Plate Ground to Overhead #10/5
walking until start
DAY OFF!!!
Un uomo può fallire molte volte, ma non diventa un fallito finché non comincia a dare la colpa a qualcun altro.
“Edgar Rice Burroughs”
WARM UP & MOBILITY
Clean:
Burgener Warm Up Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
3-4 sets (building from easy to moderate)
1:00 jog
1:00 ski (or row)
-then-
2-3 Sets
5-10 Inchworm
5 Spider-Man lunge stretch (each side)
10 Hanging Scap Retraction, 5 Kip to Swing, 2-3 Strict Pull-Up
3 shuttle runs (work on transition, rhythm and hand/foot placements. Start moderate and build speed each set)
-then-
build to the Thruster weight you plan to open up with or slightly heavier (~10-20# heavier)
1 Set (at workout pace):
4 burpee pull-ups
4 shuttle runs (1 rep = 50ft aka 25ft our and back)
-rest 3-5 minutes then begin the workout-
CONDITIONING
“OPEN 23.2A – .2B”
23.2A:
Complete as many reps as possible in 15
minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 15.24)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will
have 5 minutes to establish:
1-rep-max thruster (from the floor)
MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch
1 Round
10 single-arm KB deadlifts / arm
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run
1 Round
10 single-arm KB swings / arm (eye level)
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run
SKILLS & SPECIFIC WARM UP
Squat
On a 8:00 Clock:
Practice Single-Arm DB Overhead Squats
CONDITIONING
“HAVE A NICE FRIDAY”
Every 5:00 For 3 Rounds:
200mt Farmer carry #2×22.5/15
AMRAP
10 Deficit Push Ups
10 DB Squat
MOBILITY & WARM UP
Set 1
10 Alternating Spiderman Stretch
10 Plank to Down Dog
Set 2
:30 Skier Jacks
10 Inch worms
10 Hand Release Push-ups
Set 3
:30 Mountain Climbers
:30 Piked Push-ups or Handstand Push-up Negatives
Set 4
:30 Double Knee Tuck in Plank
:30 Handstand Push-ups
MOBILITY & SKILLS WORK
Hang Power Snatch – Hand Stand Push Up
Take 10:00 to build up to a heavy set of 1 Snatch Pull + 1 Hang Power Snatch
CONDITIONING
“LANE”*
5 Rounds For Reps:
Max Unbroken Hang Power
Snatches #3/4 BW
Max Unbroken Handstand
Push-ups
Rest 3′ Every Set
Beginner
5 Rounds For Reps:
Max Unbroken Hang Power
Snatches #30/20
1:00 Max Push-ups
Rest 3′ Every Set
*compare to 28.04.22
MOBILITY & WARM UP
AMRAP 12′
10 Single Unders
10 Single Unders (run in place)
20 Good Mornings (bar or PVC)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / Leg
10 Squat Therapy Squats
MOBILITY & SKILLS WORK
Front Squat
FRONT SQUAT LOADING in 12 min
1 Set
10 Front Squats (barbell)
3 Sets
5 Front Squats (increasing load)
3 Sets
3 Front Squats (increasing load)
CONDITIONING
“FRONT SQUAT”
9 Sets For Load:
Front Squat
5-5-3-3-2-1-1-1-1
Beginner Option:
Front squat 3-3-3-3-3-3-3
WARM UP
Set 1-3
:20 Medball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups
Sets 2-4:
:20 Counterbalance Squats to Medicine Ball
:20 Down Unders
:20 Medicine Ball Strict Press
:30 Rest Between Sets
.
SKILLS & SPECIFIC WARM UP
Clean
EMOM 8′
3 Squat Clean #80% 1 RM
CONDITIONING
“BASIC SCHEME”*
AMRAP 12:
9 Unbroken Deadlifts #50/35
6 Burpees
3 Unbroken Power Cleans
*Compare to 26.04.22
MOBILITY & WARM UP
PARTNER ROWLING
Set 1
Row = 70m
Penalty = 3x Jumping Jacks
Set 2
Row = 100m
Penalty = Burpees
Set 3
Row = 80m
Penalty = Ring Rows
Set 4
Row = 110m
Penalty = Jumping Pull-ups
Set 5
Row = 90m
Penalty = 2x Alternating V-ups
Set 6
Row = 120m
Penalty = Strict or banded pull-ups
Rower must row as normally as possible and once they stop
rowing, they are done rowing. They must then watch the rower
continue to count up until it stops. Hopefully it stops on the right
number.
Once both partners have completed the rower and penalty, move
on the the next set.
SKILLS & SPEFIC WARM UP
Kipping – Pull Ups
CONDITIONING
“THREE TYPES”
EMOM 30
1 min. 3 Weighted Pull-ups
2 min. 5 Strict Pull-ups
3 min. 7 Kipping Pull-ups
Scaled Version
EMOM 24
1 min.8 Ring Row
2 min. 7 Jump Pull Ups
DAY OFF!!!
“Vivi ora ciò che gli altri sognano di vivere nel futuro.”
PAULO COELHO
