MOBILITY & WARM UP
AMRAP 8:
5 Push-ups to down dog
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Elbow-to-instep
5 Counterbalance plate squats
SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
5 Full Grip Front Squats
5 Wide stance Push Presses
10 Thrusters
On a 5:00 clock:
3-5 thrusters (building)
– Rest 1:00-1:30 between sets.
CONDITIONING
“HEAVY THRUSTERS”*
E3MOM X 9 Rounds for Load
5-5-5-3-3-3-1-1-1
Thrusters
MOBILITY & WARM UP
1 set
2:00 Row, bike, ski, or run
10 scorpion stretch (slow)
10 table tops (slow)
1 set
5 wall squats
5 push-ups
5 single-arm ring rows / arm
1 set
5 PVC front squats
5 diamond push-ups
1-5 strict pull-ups or supine ring rows
1 set
5 PVC overhead squats
5 archer push-ups / side
1-5 strict chin-ups or inverted ring rows
SKILLS & SPECIFIC WARM UP
Rowing
On the minute set your max Meters
Row – Bike Erg – Ski Erg – Run
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
Then:
Choose between Row, Run, Bike Erg, Ski Erg, Assault Bike
2X :30, 2000 mt Pace rest :30
2x :30, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Pace
CONDITIONING
“HOW MAX“
Conditioning challenge:
20:00 to establish max meters on a Row/Bike/Ski/Run
WARM UP
On a 5:00 clock:
5 kip swings
5 push-ups
10 jumping jacks
On a 5:00 clock:
10 kipping knee raises or lying toes-to-bars
5 down unders
10 Lunges
SKILLS & SPECIFIC WARM UP
Kipping – Pull Ups – toes to bar
PRE-Workout:
EMOM 10
40 mt single-arm DB overhead carry #22.5/15
Change Arm every Round
CONDITIONING
“BODYWEIGHT NINJA“
AMRAP 20
15 Pull Ups
30 Air Squats
15 Toes To Bar
30 Prisoner Reverse Lunges
WARM UP
Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms
Part 2
Sets 1-3:
:20 Single Unders
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Unders or Attempts
:10 Rest
:20 Walking Lunges
:10 Res
SKILLS & SPECIFIC WARM UP
Clean – Clean warm Up
take 10:00 to build Up to Squat Clean
CONDITIONING
“BLUELABEL”
EMOM20
Odd: 3 Power Cleans #102/70
Max Cal Row
WARM UP
Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 50m Side Shuffle Each Direction
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Run Backwards
Partner 2: Hang Squat Snatch
SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up
5 Deadlift Snatch Grip
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squat
Then:
Athletes have 10:00 to build up to a heavy complex of 3 muscle
snatches + 2 power snatches + overhead squat.
CONDITIONING
“NANCY”*
5 Rounds For Time:
400m Run
15 Overhead Squats #43/30
INT. #35/25
BEG. #20/15
*compare to 10.03.23
DAY OFF!!!
La vita è come un’eco: se non ti piace quello che ti rimanda, devi cambiare il messaggio che invii.
“James Joyce”
MOBILITY&WARM UP
1 Round
400 mt Easy Run
10 Spiderman & Reach
20 Samson Stretch
1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Step up
2 minute machine X
1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Step Ups Over
2 minute machine X
SKILLS & SPECIFIC WARM UP
Burgener Warm Up
CONDITIONING
“THE CURSE OF ST. JOHN”
FOR TIME WITH A PARTNER
600 mt Run Together
50 Walking Lunges
40 Pull-Ups
100 Box Jumps Over #50
400 mt Plate Carry #20/15
50 HR Push Ups
40 Toes To Ring
60 Kettlebell Swings #24/16
60 Partner Wall Ball Sit-Ups #12/9
40 Alternate Dumbbell Snatch #22.5/15 (COMP KB #24/16)
50 GHD Back Extensions
60 Partner Wall Ball Shots #9/6
600 mt Run together
MOBILITY & WARM UP
5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs
SKILLS & SPECIFIC WARM UP
Push Up –
3 Sets:
0:20 Push-ups
0:40 Rest
10:00 Clock:
• Athletes should increase weight with each set and find the weight they want to
use in their first set.
10 Floor Press (Barbell)
8 Floor Press
6 Floor Press
5 Floor Press
5 Floor Press
CONDITIONING
“HEAVY DAY FLOOR PRESS“*
Every 3 min x 7 rounds
5-5-5-3-3-2-2
Floor Press 8.5/10 RPE
AFAP Max Close Grip Push Ups*
compare to 14.03.23
WARM UP
Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms
Part 2
Sets 1-3:
:20 Single Unders
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Unders or Attempts
:10 Rest
:20 Walking Lunges
:10 Res
SKILLS & SPECIFIC WARM UP
10 minute to work on Double Unders
Accumulate:
30 DB Windmill
30 DB Turkish Get Up
CONDITIONING
“BLUEPRINT”
EVERY 3 min x 5 sets
100 Double Unders
Max reps DB Step Ups #60/50 @22.5/15
Score is total Step Ups
MOBILITY & WARM UP
1 set:
3:00 Row
– Row at a slow/moderate pace here just to start getting warm.
1 set:
:30 mountain climbers
5 walkout
5 KB windmills/arm
1 set:
:30 up-downs
10 single-arm KB swings, right arm
10 single-arm KB swings, left arm
1 set:
:30 lateral burpees over the KB
20 KB swings
SKILLS & SPECIFIC WARM UP
Front Squat
take 10:00 to build Up to 5 Front Squat weight from the floor
4 Sets
3 Front Squat #workout weight
3 Push-ups
CONDITIONING
“The Sloping Pattern ”
For time:
21-15-9:
Front Squat #70/50
Deficit Push Ups on plate @20
