MOBILITY & WARM UP
600 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:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)
SKILLS & SPECIFIC WARM UP
Clean Warm Up
CONDITIONING
“POWER CLEAN”
Every 3′ Min.
3-3-3-2-1-1-1-1
600 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:
5 Scap Retraction Push-ups
7 Push-ups
10 Russian KB Swings
12 Air Squats
SKILLS & SPECIFIC WARM UP
Barbell Warm Up
Shoulder Press-Push Press-Push Jerk
CONDITIONING
“UPPER BODY”
Shoulder Press 3-3-3-3-3 #70% 1RM
Push Press 3-3-3-3-3 #70% 1RM
Push Jerk 3-3-3-3-3 #70% 1RM
*Lift every 2 minutes
MOBILITY & WARM UP
2 Rounds, Not for Time:
40 Jumping Jack
6 Plank March
5 Walkouts
4 Plank Scap Retraction
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
40 Jumping Jack
:30s Cossack Squat
:30s Warrior Squat
:30s Samson Stretch
:30s Spiderman & Reach each side
CONDITIONING
“KB ASSASSINS”
7 – 14 – 21 – 14 – 7
Single Arm Kb Snatch
Single Arm Kb OH Squat
Single Arm Kb Suitecase Deadlift
American Swing
Rx 24/16
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Push Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
SKILLS & SPECIFIC WARM UP
Air Squat – Squat Therapy
CONDITIONING
“DEAD MAN DO FRONT SQUAT”
50 Rounds of 3 Seconds Works, Followed by 3 Seconds Rest of
Front Squat #52/35
Then
BRING SALLY UP BACK SQUAT #50%BW
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
Clean Warm Up
CONDITIONING
EMOM 6′
3-Position Squat Clean (high hang, knee-level, floor) #40%BW
Then:
CLEAN
Every 90 Sec
5-5-3-2-1-1-1*
*compare to 14.02.19
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Push Ups
5 Inchworm
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
BURGENER WARM UP – SNATCH
CONDITIONING
In a 5′ in window
1 RM SNATCH (Any Style)
FOR TIME: Time Cap 10′
“ISABEL”*
30 Snatches #61/43
*compare to 04.08.20
MOBILITY & WARM UP
Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups
SKILLS & SPECIFIC WARM UP
Squat Therapy – Kb Snatch – Kb Swing
CONDITIONING
“CROSSBONES”
AMRAP 15′
5 Alternate Single Arm Kb Snatch #24/16
10 Single Arm Overhead Squats #24/16
15 American Swing #24/16
MOBILITY & WARM UP
Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups
SKILLS & SPECIFIC WARM UP
Deadlift
CONDITIONING
“HEAVY DEADLIFT”*
8 attempts in 10 minutes to build up to a heavy single for the day
Rest 2′
Then:
EMOM 5
8 Deadlift TnG #70%
*compare to 24.09.20
MOBILITY & WARM UP
2 Rounds, Not for Time:
250 Mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
250 Mt Row
: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 Warm Up – Jerk
CONDITIONING
“SUPER GIRL”
E3MOM FOR TIME:
10 Clean & Jerk
Add weigth every 3 minute there after and continue until failure
WEIGHT:
#35/20 – #43/30 – #52/ 38 – #61/45 – #70/52 – #81/60 ETC…
MOBILITY & WARM UP
Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups
SKILLS & SPECIFIC WARM UP
Squat Therapy – Kettlebell Snatch
2 Rounds Not For Time
4 Kb Snatch
6 Single Arm Rack Kb Lunges
CONDITIONING
“ONE ARM ONE WEIGHT”
21 – 15 – 9
Single Arm Kb Snatch #24/16
Single Arm Rack Kb Lunges #24/16