MOBILITY&WARM UP
3 Rounds Not For Time
60 Second jump Rope
30 Second Front Plank (On Hands)
20 Dead Bug
10 Slow Air Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Burgener Warm Up
CONDITIONING
“Dizzying Speed”
AMRAP 18:
60 Double-Unders
30 Alternate Dumbbell Snatch #22.5/15
15 Push Up Dumbell Pull Through #22.5/15
MOBILITY & WARM UP
2 Rounds, Not for Time:
250mt Row
6 Slow 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
5 Waiter Squats (each side)
SKILLS & SPECIFIC WARM UP
Snatch Warm Up
CONDITIONING
STRENGHT
5X5 #75-80% EVERY 2′
Floor Press
For Time (20 Minute Cap):
2 Rounds:
200 mt Run
21 Toes to Bar
Into…
9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (43/30)
9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (52/38)
9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (61/45)
MOBILITY&WARM UP
2 Rounds Not For Time
200 Meter Run or 250 Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Burgener Warm Up
5 Good Mornings + 5 Elbow Rotations
5 Back Squats + 5 Hang Muscle Snatch
5 Stiff-Legged Deadlifts Snatch Grip + 5 Overhead Squats
3 Power Snatch + 3 Hang Squat Snatch + 3 Squat Snatch
CONDITIONING
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Power Snatch #52/35
MOBILITY&WARM UP
2 Rounds Not For Time
200 Meter Run or 250 Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
CONDITIONING
“Death of EMOM”
EMOM 12
Odd: 35 Double Unders
Even: 15 Box Jump #60/50
2 mins Rest
EMOM 12
Odd: 12/9 Cal Ski Erg
Even: 15 Burpees
2 Mins Rest
EMOM 12
Odd: 15 Cal Row
Even: 15 Wall Ball #9/6
MOBILITY&WARM UP
3 Rounds Not For Time
200 Meter Run or 250 Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Clean Warm Up
STRENGHT
Every 1’30” x 5 Rounds
10 Front Front Rack Lunges @50% 1 RM of Front Squat
CONDITIONING
“LETHAL CHOICE”
4 Rounds For time
200 mt Run
20 Lateral Burpees
10 Squat Clean #60/43
Time Cap 12 minutes
MOBILITY & WARM UP
Rotating Stations Every 2:00, for 18:00 (2 Rounds):
1 – Calorie Row in 1’45”
2 – 3 Russian Baby Makers, Slow Walkouts, Spidermans
3 – 24/17 Calorie Assault Bike
4 – 3 Scap Retractions+1-2 Strict Pull-Ups+5 Wall Squats
SKILLS & SPECIFIC WARM UP
Burgener Warm Up
5 Good Mornings + 5 Elbow Rotations
5 Back Squats + 5 Hang Muscle Snatch
5 Stiff-Legged Deadlifts Snatch Grip + 5 Overhead Squats
3 Power Snatch + 3 Hang Squat Snatch + 3 Squat Snatch
CONDITIONING
“Thirty Days in November, with April… ”*
For Time
30 Double Unders
30 Box Jumps Over #60/50
30 Power Clean #35/25
30 Cal Row
30 Hand Release Push Ups
30 Shoulder To Overhead #35/25
30 Double Unders
30 Toe To Bar
30 Alternate Kb Snatch #24/16
30 Cal Row
30 Burpees
30 Power Snatches #35/25
Time Cap 30 minutes
*compare to 02.01.19
ONLY ONE SPECIAL CLASS TODAY AT 10.30
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups
CONDITIONING
CONDITIONING
TEAM WOD
“CRAZY MURPH”
1600 mt Weighted Run
100 Syncro Pull Ups
200 Pull Trhu Push Ups
300 Sand Bag Syncro Squats
1600 mt Weighted Run
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
SKILLS & SPECIFIC WARM UP
Deadlift – Kipping Pull Ups
CONDITIONING
DEADLIFT
On the 6′ time cap, find your 1 RM of the day:
Deadlifts; then
3′ rest; then
CONDITIONING
“ DIANE STAYED ON FOOT ”
For Time
21 – 15 – 9 Unbroken Deadlift #BW
21- 15 – 9 Pull-Ups
Time Cap 10′
FOR TEAM ELITE: x2 Rest 1/1 time cap 8′
Then:
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
SKILLS & SPECIFIC WARM UP
Deadlift – Double Unders
CONDITIONING
DEADLIFT
On the 6′ time cap, find your 1 RM of the day:
Deadlifts; then
3′ rest; then
“BROKEN HEAD”
For Time
buy in 1600 mt Run,
then:
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
SKILLS & SPECIFIC WARM UP
Deadlift – Double Unders
CONDITIONING
DEADLIFT
On the 6′ time cap, find your 1 RM of the day:
Deadlifts; then
3′ rest; then
BROKEN HEAD
For Time
buy in 1600 mt Run, Then:
10 Rounds Of:
3 Parallette/Deficit Handstand Push Ups
6 Decline Push Ups ( Feet on the Box )
9 Box Jump #60/60
Cash Out
1600 mt Run
Time Cap 30′
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS
MOBILITY & WARM UP
3-2-1 Spiderman & Reach each side
3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row/200 mt Run
Then
2 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 Hollow Body
5 Superman Hold
CONDITIONING
“HAPPY BIRTHDAY OCCHIO DI FALCO”
AMRAP 20′
Buy in 1973 meter Row; Then:
46 Double Unders
20 Alternate DB Snatch #22.5/15
19 Pull Ups
14 DB Step Up #22.5/15
19 Burpees Over The Row
AT 13.30 CLASS, BEFORE CONDITIONING, IN A 6 MINUTE TIME CAP
1 RM OF SQUAT SNATCH
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
SKILLS & SPECIFIC WARM UP
Deadlift – Double Unders
CONDITIONING
DEADLIFT
On the 6′ time cap, find your 1 RM of the day:
Deadlifts; then
3′ rest; then
CONDITIONING
“ANNIE EATEN HEAVY”
For Time
75-60-45-30-15 Double-Unders
50-40-30-20-10 Sit-Ups
15-12-9-6-3 Deadlift #75% 1RM of The Day
