MOBILITY & WARM UP
600 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The DB
then:
8 Minute AMRAP of:
8 Single Arm DB Sott Press
10 Push Ups
8 Single Leg RDL
10 Slow Wall Squats
SKILLS & SPECIFIC WARM UP
Hand Stand Push Up
CONDITIONING
“DARDIAN”
3 Rounds for Time:
20 DB Snatch #22.5-15
15 Strict Hand Stand Push Up
MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
600 mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Pushups
10 Sit-Ups
2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats
SKILLS
Over Head Squat – C2B
CONDITIONING
“MULTIPLE”
15 Min AMRAP:
2 OH Squat #52.5/35
4 C2B Pull-ups
8 Burpee Box Jumps #60/50
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
Chest To Bar
CONDITIONING
“FGB STYLE”
5 Rounds, FGB Style/1
Min Per Station of:
DB Snatch #22.5-15
Burpees
DB Goblet Squat #22.5-15
C2B Pull-ups
Rest 1 min
WARM UP
1 mile run; then:
6 Minute AMRAP of:
5 Pull-ups
7 Push-ups
10 Russian KB Swings
12 Single Leg Squats/Air Squats
SKILLS & SPECIFIC WARM UP
Squat Snatch – Burgener Warm Up (empty barbell)
5 x back squats
5 x behind-the-neck push press
3 x overhead squats + 2 snatch balance
3 x 3 position snatch
Then in 5′ increase weight at workout load
CONDITIONING
“THE PERFORMER ”
12 min AMRAP:
3 Squat Snatch #35/25
20 Sit Ups
WARM UP
1 mile run; then:
6 Minute AMRAP of:
5 Pull-ups
7 Push-ups
10 Russian KB Swings
12 Single Leg Squats/Air Squats
SKILLS & SPECIFIC WARM UP
Overhead Squat – Overhead Squats (empty barbell)
5 x back squats
5 x behind-the-neck shoulder press
3 x overhead squats + 2 sec hold
3 x overhead squats
Then in 5′ increase weight at workout load
CONDITIONING
“THEY WILL BE COMPETITOR ”
15 min AMRAP:
10 OH Squats, #53/25
15 Ring Rows
MOBILITY & WARM UP
EMOM 16′
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Romanian Deadlift
SKILLS & SPECIFIC WARM UP
Wall Ball Clean
CONDITIONING
“EVERY SECOND…”
7 min AMReps
2:00 Wall Ball
:30 Burpees
1:00 Wall Ball
1:00 Burpees
:30 Wall Ball
2:00 Burpees
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
CONDITIONING
“The Chief”
5 x 3min AMRAPs
3 Power Cleans #60/40
6 Push-ups
9 Air Squats
Rest 1 min
WARM UP
3 Rounds:
200 Meter Run
15 Sit-ups
5 Inchworms
3 Rounds:
10 Scap. Retraction
10 Russian Kettlebell Swings
10 Kettlebell Strict Press (5 Each Side)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Clean -Power Clean Warm Up
CONDITIONING
“THE CHIEF ”*
Five 3-minute AMRAPs in 19 minutes
3 Power Clean #60/40
6 Push Ups
9 Air Squats
Rest 1 Minute
*compare to 07.03.20
MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
600 mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Pushups
10 Sit-Ups
2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats
SKILLS
Burgener Warm Up – Thruster
CONDITIONING
“10.10.10”
10 Rounds for Time:
10 Thrusters #35/25
10 Push-ups
MOBILITY & WARM UP
On the 2:00 x 18:00 (3 Rounds):
Minutes 1+4 – 300 mt Run
Minutes 2+5 – 30 Double-Unders + 1O Wall Squats + 5 Strict Pull-Ups
Minutes 3+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings
5-4-3-2-1:
Walkouts
Spiderman + Reach (each side)
SKILLS & SPECIFIC WARM UP
KB Swing
CONDITIONING
“AHAHAHAMRAP…”
7 min AMRAP:
12 KB Swings #24/16
12 Burpees
