MOBILITY & WARM UP
4 Sets
200m Run
25 Single Unders
10 Down Ups
10 Alt. Leg V-Up
SKILLS & SPECIFIC WARM UP
Work 10 minutes on Double Unders
1 set (at workout pace):
20 Double Unders
15 Cal Row
5 Burpees Over The Row
CONDITIONING
“THE GHOST”
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
Rest 1:00 between rounds.
Target: 80-100 calories; 60-90 burpees; 300+ double-unders.
MOBILITY&WARM UP
Set 1
10 Toe Touch + Jump
10 Shoulder Press / SIde
10 Alternating Elbow to Instep on Box
Set 2
10 Sit-ups
10 Push Press / SIde
10 Box Step-up & Overs
Set 3
10 Alternating V-ups
10 Alternating Single-Arm DB Snatch
10 Box Step-ups
Set 4
10 V-ups
10 Alternating Single-Arm DB Snatch
10 Box Jump
SKILLS & SPECIFIC WARM UP
Push Press – Toes to Bar
3 sets, building in load:
10 push presses (empty bar)
8 push presses (light)
6 push presses (workout weight)
Rest 1:00 between sets.
1 set:
12 box jumps
9 push presses
6 toes-to-bars
AMRAP 18
15 box jumps #60/50
12 push presses #52/35
9 toes-to-bars
– Step down from the box.
MOBILITY & WARM UP
Every 1:00, for 15:00 (3 Rounds):
Station 1 – 40mt Bear Crawl
Station 2 – 10 Empty Barbell Romanian Deadlift
Station 3 – :50s Warrior Squats
Station 4 – 10 Alternate OH Lunges
Station 5 – 10 Muscle Clean
SKILLS & SPECIFIC WARM UP
DB/KB Deadlift – DB/KB Hang Clean – DB/KB Jerk
5 sets for load:
3 DB/KB hang power cleans
3 DB/KB push jerks
– Build to your heaviest set.
1 set:
9 DB deadlifts
6 DB hang power cleans
3 DB push jerks
CONDITIONING
“DUMBELL DT”
5 Rounds For Time
12 DB Deadlifts #22.5/15 (if sub with BB #70/45)
9 DB Hang Power Cleans #22.5/15
6 DB Push Jerks #22.5/15
*if you sub with BB, compare to 03.10.22
MOBILITY & WARM UP
2 Sets:
:30 Step-Over Hurdle, Step Under Hurdle
:30 Elbow-to-Instep
2 Sets:
:30 Alternating Reverse Lunge
:30 Shoulder Tap in Pike Push-up
2 Sets:
1:00 Box Assisted or Assisted Single-Leg Squat
1:00 Partial Wall Walks
EMOM 9:
:30 Single-Leg Squats
SKILLS & SPECIFIC WARM UP
Work 10 minutes on Handstand Push Up – Deadlift
4 Sets
8 Unbroken Deadlifts Building in weight
3-5 Handstand Push-ups
CONDITIONING
“DIANE”
FOR TIME
21-15-9
Deadlifts #102/70
Handstand Push-ups
INTERMEDIATE
21-15-9
Deadlifts #70/50
12-9-6
Handstand Push-ups
BEGINNER
21-15-9
Deadlifts #43/30
Push-ups
*compare to 17.03.23
MOBILITY & WARM UP
800 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Sit Up
7 Wall Squat
7 Russian Baby maker
7 Walkout
SKILLS & SPECIFIC WARM UP
Handstand Push Up/Handstand Walk – Double Unders
CONDITIONING
“OPEN 21.1”*
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.
WORKOUT 21.1 – FOUNDATIONS
For time:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks
*compare to 04.09.22
MOBILITY&WARM UP
On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 – 300 mt Run
Minutes 3+4 – 40 Double-Unders + 15 Slow Air Squats + 5 Strict Pull-Ups
Minutes 5+6 – 15 AB-Mat Sit-Ups + 15 Barbell Good Mornings
2 Rounds, not fore time:
5 Wall Squats
10 One leg Stiff-Legged Deadlifts
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats
SKILLS & SPECIFIC WARM UP
Deadlift – Kipping – Toes to Bar
2 Rounds not for time; Feeling through the combination of the workout and increase intensity to workout pace in second rounds.
2 Toes to Bar, 2 Deadlifts
3 Toes to Bar, 3 Deadlifts
4 Toes to Bar, 4 Deadlifts
For Time:
1 Toes to Bar, 10 Deadlifts #102/70
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
*compare to 21.04.23
MOBILITY & WARM UP
1 set:
800 mt slow run
3 rounds:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle cleans
10 PVC shoulder presses
Into 2 Rounds, Not for Time:
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS & SPECIFIC WARM UP
Clean – Jerk
5 Hang power clean
5 Power clean
5 Jump, punch, land (no bar)
5 Push jerk
5 Hang clean and jerk
5 Clean and jerk
3 sets:
6 unbroken clean and jerks
– Increase weight each set.
CONDITIONING
“GRACE”*
30 Clean & Jerk #61/43 – int #43/29 – beg #35/25
*compare to 03.01.22
SKILL WORK | 8:00
On an 8:00 clock:
Build to a heavy power clean and push jerk
– Beginners, those who took close to 8:00, and those who went extra hard on Grace may need to take this time to recover. If so, let them.
WARM UP
4 Rounds:
Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement.
Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps.
Penalties:
Round 1: air squats
Round 2: push-ups
Round 3: sit-ups
Round 4: burpees
Set 1:
Focus on sitting up tall on the rower. Athletes should identify their calories/hr as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)
Set 2:
At an 18-20 strokes per minute pace, notice your calories/hr. It should be a lower number.
15 pulls on the rower (18-20 strokes per minute pace)
Set 3:
At a 22-24 strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.
15 pulls on the rower (22-24 strokes per minute pace)
Set 4:
At a 26-30+ strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.
15 pulls on the rower (26-30+ strokes per minute pace
Rowing – Floor Press
Rowing
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:
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
3 sets:
7 Floor presses (building to workout weight)
Rest 1:30 between sets.
then:
1 round:
125 mt Row
7 Floor Press
Use workout load.
CONDITIONING
“MASTERS ONLINE SEMIFINAL TEST 22.1”
For time:
500-m row
30 Floor Presses #70/47 kg
1,000-m row
20 Floor Presses
2,000-m row
10 Floor Presses
– 30:00 time cap.
INTERMEDIATE #52/35
BEGINNER #35/25 – ROW: 400-800-1600
MOBILITY & WARM UP
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS & SPECIFIC WARM UP
Pose Running
CONDITIONING
For Time
5k Rucksuck Run #20/15
MOBILITY & WARM UP
On a 8:00 Clock
Partner 1 performs a 100m jog while Partner 2 performs a movement. When Partner 1 returns, they transition to the movement while Partner 2 heads out on the run. After both partners have completed a movement they can progress to the next movement.
Motivate athletes to cycle through two to three times or until the clock hits 8:00.
1) Alternating Single-Leg Toe Touches
2) Inchworm + Push-up
3) Samson Stretch
4) Alternating Toe Touch in Plank
5) Air Squat + Good Morning
SKILLS & SPECIFIC WARM UP
Rowing
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:
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
“JERRY“
For time:
1,600-m run
2,000-m row
1,600-m run
