WARM UP
4 Rounds, Not for Time:
10 alternate scorpion stretch
5 Single arm kb deadlift x side
5 Single arm kb swing x side
10 Squat Jump
SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Snatch
Accessory
EMOM 10:
1 Hang Squat Snatch + 2 Overhead Squats
CONDITIONING
“PAPAYA“
AMRAP 9
8 Single-Leg Squats / Leg
4 Box Jump Overs #60/50
2 Hang Squat Snatches #52/35
MOBILITY & WARM UP
AMRAP 10:
200m Jog
10 Hollow Rocks
10 Arch-ups in Prone
10 DB Side Bends / Side
MOBILITY & SKILLS
GHD Hip Extension
Set 1
10 BB Good Mornings #20/15
10 Straight Leg Sit-ups
Set 2
5 Staggered Stance Good Mornings / Leg #20/15
10 Butterfly Leg Sit-ups
Set 3
:20 Superman Hold on GHD
10 Weighted Sit-ups
Set 1
2 Sets:
5-10 GHD Hip Extensions
CONDITIONING
“HIP HIP HURRA!”
AMRAP 20:
10 GHD Hip Extensions
100m Sand Bag Farmer Carry #25
10 Weighted Sit-ups #9/6
Add 10 reps to the Hip
Extensions and sit-ups after
each round
MOBILITY & WARM UP
10 Sets
5 Burpees Over Partner
MOBILITY & SKILLS
Ktb Swing
Set 1
30mt High Knees
30mt Butt Kickers
20 Straight leg sit-ups
Set 2
30mt Skip for Height
30mt Side Shuffle (switch directions half way)
10 Sit Up
Set 3
30mt Up-Down + Broad Jump
30mt Walking Lunge
10 Ab Mat Sit Up
Set 1
10 Walking Lunges
10 Tuck Jumps
10 KB Deadlift
10 Sit-ups
Set 2
10 Jumping Squats
10 Box Step-ups
10 Russian KB Swings
10 Seated Leg Raises
Set 3
10 Box Step-ups
10 KB Swings (workout height and weight)
10 Seated L Hold
CONDITIONING
“LOVE MY PARTNER”
For Time:
200 Box Step-ups #60/50
150 KB Swings #32/20
WARM UP
Set 1
10 Toe Touch + Jump
10 Alternating DB Deadlift
10 Alternating Elbow to Instep on Box
Set 2
10 Sit-ups
10 Alternating DB Single Arm Sumo Deadlift High Pulls
10 Box Step-up & Overs
Set 3
10 Alternating V-ups
10 Alternating Single-Arm DB Snatch
10 Box Jumps or Step-ups
Set 4
10 V-ups
10 Alternating Single-Arm DB Snatch
10 DB Box Step Overs
SKILLS & SPECIFIC WARM UP
Kipping – Toes To Bar
3 Sets:
12 Alternating Seated DB StrictPress
12 Box Assisted Single-LegSquats
12 Double DB Bent Over Rows
Then:
1 Set:
3 Toes-to-Bar
6 Alternating Single-Arm DB Snatch (Use workout weight)
9 DB Box Step Overs
6 Alternating Single-Arm DB Snatch
3 Toes-to-Bar
CONDITIONING
“UP & DOWN“
For Time:
30 Toes-to-Bar
40 Alternating Single-Arm DB Snatch #22.5/15
50 DB Box Step Overs #22.5/15 – #60/50
40 Alternating Single-Arm DB Snatch
30 Toes-to-Bar
WARM UP:
Set 1:
Every 2:00 for 5 sets:
:20 Walking Hamstring Scoop Stretch
:20 Good Morning + Jump
:20 Duck Walks
:20 Lateral Hops
Set 2:
Every 1:00 for :40 work sets:
1) Box Step Over // Stay low, step over the box in a squat position th
feet touch the top
2) Box Step Over // Turn 180 degrees on top of the box.
3) Box Jump Over // Stay low.
4) Box Step Over // Stay low and turn 180 degrees on top of the box.
Step down backwards off the box
5) Burpee Box Jump Over // Step down into and step up from the
burpee
SKILLS & SPECIFIC WARM UP
Clean Practice (clean Deadlift-Clean Pull-Power Clean)
SKILL WORK:
In 10 min For Load
1 Clean Deadlift + 1 Clean Pull + 1 Power Clean
2 Sets:
3 Unbroken Deadlifts (workout weight)
3 Burpee Box Jump Overs (workout height)
CONDITIONING
“TABLE OF THE THREE”
AMRAP 10:
3 Burpee Box Jump Overs #60/50
3 Deadlifts
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts
RX: #102/70 – Int: #82/55 – Beg: #52/35
Continue adding 3 reps to each
movement until time expires.
WARM UP:
Set 1:
Every 2:00 for 4 sets:
:45 jump rope
Set 1 | :45 inchworm + push-ups
Set 2 | :45 air squats
Set 3 | :45 burpees
Set 4 | :45 overhead squats (PVC)
Set 2:
1 set:
10 hip crossovers
10 leg swings/leg
10 dive-bomber push-ups
10 alternating Spiderman stretches
10 alternating Samson stretches
10 Cossack squats
10 slow calf raises/leg
Set 3:
On a 3:00 clock:
:15 jumping jacks
:15 mountain climbers
:15 up-downs
:15 high knees
:20 toy soldiers
:20 lunges
:20 push-ups
:30 air squats
:30 burpees
SKILLS & SPECIFIC WARM UP
Box Jump – DB Snatch – Wall Walk
1 set:
10 box jumps
5 single-arm DB deadlifts/arm
10 slow shoulder taps
1 set:
5 box jumps + step-down
6 alternating DB hang snatches
2 partial wall walks (slow)
2 sets:
1 wall walk
6 alternating DB snatches
8 box jump-overs
CONDITIONING
“OPEN 22.1“
AMRAP 15:
3 wall walks
12 alternating DB snatches #22.5/15
15 box jump-overs #60/50
WARM UP:
Set 1:
10 Alternating Spiderman Stretch
5 Push-up to Down Dog
10 Leg Swings / Leg (across body)
Set 2:
:
10 Alternating Cossack Squats
5 Up-Downs
10 Tuck Jumps
Set 3:
10 Lunges (hand at the shoulders)
5 Burpees
10 Broad Jumps (jump 2-3-ft. forward)
SKILLS & SPECIFIC WARM UP
DB Clean
3 DB Muscle Cleans
3 DB Power Cleans
3 DB Squat Cleans
Toes To Bar
1 Set
5 Burpee Broad Jumps
10 DB Front Rack Lunges
5 Toes-to-Bar
CONDITIONING
“TEAL“
AMRAP 15
10mt Burpee Broad Jumps
20 DB Front Rack Lunges #15/10
10 Toes-to-Bar
WARM UP
5 Sets:
:30 Hamstring Scoop Stretch
:30 Med Ball Ground-to-Overhead
:30 Med Ball Wood Chopper
:30 Med Ball Thruster
SKILLS & SPECIFIC WARM UP
Clean – Pistol
3 Mini-Rounds
8 Single-Leg Squats or Variations
7 Power Cleans (increase loading each round)
CONDITIONING
“2016 REGIONALS – EVENT 4“
4 ROUNDS FOR TIME:
28 Single-Leg Squats
15 Power Cleans #52.5/35
WARM UP
Set 1 | 5:00
:30 Box Step-up and Over #60/50
:30 Rest
:30 Alternating KB Deadlift (Lighter KB)
:30 Rest
:30 Superman Hold
:30 Rest
Set 2 | 5:00
:30 Box Jump Over or Step Over #60/50
:30 Rest
:30 Single Arm KB Russian Swing (Lighter KB) (:15 right/:15 left)
:30 Rest
:30 Hip Extensions or Superman Hold
:30 Rest
Set 3 | 5:00
:30 Box Jump Over or Step Over #75/60
:30 Rest
:30 Russian KB Swing (Lighter KB)
:30 Rest
:30 Hollow Rock
:30 Rest
SKILLS & SPECIFIC WARM UP
GHD SIt Ups – Kb Swing
2 Rounds, Easy Not for Time:
3 Step Ups x leg #60/50
6 SIt Ups
9 Kb Swing Swing #24/16
2 Rounds, at workout pace, Not for Time:
3 Step Ups x leg #60/50
6 AB-Mat SIt Ups
9 Russian Kb Swing Swing #24/16
CONDITIONING
“LUMBARS”
5 ROUNDS FOR TIME
10 Box Jump Overs #75/60
20 AB-Mat Sit-ups
30 Russian KB Swings #24/16
WARM UP:
Set 1:
10 Alternating Spiderman & Reach 10 Push-up to Down Dog
10 Superman Arch-ups
30 Russian Twist
Set 2:
:20 Superman Hold
10 Good Morning
10 Alternating V-ups
Set 3:
10-20 Hip Extensions
10 Push Ups
10 Standing Back Extensions
10 V-Ups
SKILLS & SPECIFIC WARM UP
Toes To Bar – Strict Toes To Bar – Floor Press
On a 10:00 Clock:
Build Weight At workout Load for Floor Press
Every Attempt perform 2 Toes To Bar
CONDITIONING
“CYAN“
AMRAP 15
5 Strict Toes-to-Bar
10 Floor Press #BW
25 AB-Mat Sit-ups
INTERMEDIATE
AMRAP 15
5 Strict Knee Raises
10 Floor Press #52/35
25 Sit-ups
BEGINNER
AMRAP 15
5 Lying Toes To Bar
10 DB Floor Press #15/7
25 Straight-Legged Sit-ups
