MOBILITY & WARM UP
5′ Jump Rope ( Single / Double )
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The BB
then:
then:
8 Minute AMRAP of:
8 BB Upright Row
10 Push Ups
8 Single Leg RDL
10 Slow Squats
SKILLS & SPECIFIC WARM UP
Hand Stand Push Up
CONDITIONING
“GRAPHITE”
15 Min AMRAP
5 Hand Stand push Up
5 Box Jumps #70/60
20 Wall Ball #9/6
MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull – Shoulder To Over Head
CONDITIONING
“SHOULBEE”
7 Min AMRAP:
2 Chest-to-bar Pull-ups
4 Sumo Deadlift 43/30
6 Lat. Burpee over Bar
8 Shoulder To Over Head #43/30
MOBILITY & WARM UP
4 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
SKILLS & SPECIFIC WARM UP
10′ PRACTICE HAND STAND PUSH UP
CONDITIONING
FOR TIME:
21-18-15-12-9
Hand Stand Push Up
60-50-40-30-20
Ab-Mat Sit Up
5-4-3-2-1
Devil Press #22,5/15
2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
: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
10′ Min. Practice Pull Up
CONDITIONING
“DISCENT OF HELL”
10-9-8-7-6-5-4-3-2-1
reps for time of:
Box Jump Overs
Front Squats #61/40
Pull-ups
MOBILITY & WARM UP
5:00 Cardio Machine (build from easy to moderate)
*Every minute on the minute perform a 5 second bike sprint/burst immediately into 5 air squats, then back on the bike for the remainder of the minute
-then-
10 minutes of steady movement:
250m Row (build speed each round)
5 front squats (empty bar)
10 hanging scap retractions
6 kip to swing
2 strict pull ups
5 thrusters (empty bar)
SKILLS & SPECIFIC WARM UP
Build up to 70-80% of top lift expected in complex (Deadlift + Clean + Hang Clean + Jerk)
-then-
1 Set (at workout pace):
3 Front Squat (At workout weight)
3 Toes-to-Bar
3 Pull-Up
3 Chest to bar
3 Thruster (At workout weight)
CONDITIONING
“OPEN 21.3/4”
For time:
15 Front Squats #43/30
30 Toes To Bar
15 Thrusters #43/30
-Rest 1 Minute-
15 Front Squats #43/30
30 Chest to Bar Pull Ups
15 Thrusters -Rest 1 Minute-
15 Front Squats #43/30
30 Bar Muscle Ups
15 Thrusters #43/30
Time cap: 15 min
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
MOBILITY & WARM UP
4 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
SKILLS & SPECIFIC WARM UP
CHEST TO BAR – THRUSTER
CONDITIONING
“RING ROVER”
8 Rounds for time:
5 C2B Pull-ups
5 Thrusters #61/40
10 Box Jumps 60/50
MOBILITY & WARM UP
5′ Jump Rope ( Single / Double )
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The BB
then:
then:
8 Minute AMRAP of:
8 BB Upright Row
10 Push Ups
8 Single Leg RDL
10 Slow Squats
SKILLS & SPECIFIC WARM UP
Burgener Warm up
7 Sit ups
5 Power Snatch
2 Front Rack Lunges
-At work weight-
CONDITIONING
“EVERYONE ON THE TRACK”
3 Rounds for time:
35 Sit-ups
20 Power Snatch, #43/30
10 Front Rack Lunges #43/30
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
: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
DEADLIFT – RUNNING WARM UP
CONDITIONING
“NO LEGS TOMORROW”
5 Rounds, each for time:
3 Deadlift, Pick Load
200m Run
Rest 2′ minutes
MOBILITY & WARM UP
800 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats
SKILLS & SPECIFIC WARM UP
6 Alt DB Snatch
6 Box Jumps
4 Alt DB Snatch
4 Box Jumps over
CONDITIONING
“OPEN 17.1”
For time:
10-20-30-40-50
Alt. DB Snatch, #22.5/15
15-15-15-15-15
Burpee Box Jump Overs #60/50
*Time cap: 20 mins
MOBILITY & WARM UP
800 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
then:
8 Minute AMRAP of:
8 Single Arm Bent KB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats
SKILLS & SPECIFIC WARM UP
Broad Jump
4 Hop Jumps Over the KB
4 Tuck Jumps
4 Broad Jumps
KB Goblet Squats
5 x air squats + 3 sec bottom hold
5 x air squats
3 x KB goblet squats + 3 sec bottom hold
3 x KB goblet squats
Single Arm KB Overhead Carries (light KB)
Perform 10 m carry each arm
CONDITIONING
“IRON FIST”
35-25-15-5 reps
Broad Jumps, 1,5 mt
KB Goblet Squats
100m Single KB Overhead Carry
