WARM UP
400 mt easy jog
20 PVC Pass Through
10 Alternate Samson Stretch
10 Plate Counterbalance Cossack Squats
20 Slow Prisoner Good Morning
then:
5 Sets:
10 Leg Swings / Leg
10 Hamstring Scoop Stretch
10 Plate Overhead Walking Lunges
10 Plate Ground to Overhead
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Thrusters
CONDITIONING
“OPEN 16.5”*
For Time:
21-18-15-12-9-6-3
Thrusters #43/30
Facing the bar Burpees
*compare to 08.09.20
MOBILITY & WARM UP
2 Sets:
:30 Step-Over Hurdle, Step Under Hurdle
:30 Elbow-to-Instep
2 Sets:
:30 Alternating Reverse Lunge
:30 Shoulder Tap in Pike Push-up
2 Sets:
1:00 Box Assisted or Assisted Single-Leg Squat
1:00 Partial Wall Walks
EMOM 9:
:30 Single-Leg Squats
SKILLS & SPECIFIC WARM UP
Work 10 minutes on Handstand Push Up – Deadlift
4 Sets
8 Unbroken Deadlifts Building in weight
3-5 Handstand Push-ups
CONDITIONING
“DIANE”
FOR TIME
21-15-9
Deadlifts #102/70
Handstand Push-ups
INTERMEDIATE
21-15-9
Deadlifts #70/50
12-9-6
Handstand Push-ups
BEGINNER
21-15-9
Deadlifts #43/30
Push-ups
*compare to 03.06.22
WARM UP
AMRAP 8
7 GHD Sit-ups
7 Deadlifts (barbell or PVC)
7 Shoulder Presses (barbell or PVC)
7 Skierg Pulls
14 Alternating Knee-to-Elbow in Plank
SKILLS & SPECIFIC WARM UP
GHD Sit Up
EMOM 10:
Odd: 3 Wall Walks
Even: 12 Bent Over Rows
CONDITIONING
“MY BIG FAT CHALLENGE”
4 Rounds For Time:
15 mt Axel bar Overhead Walking Lunge #43/30
30 AB-Mat Sit-ups
WARM UP
Set 1: AMRAP 5
:20 Med Ball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups
Sets 2: AMRAP 5
:20 Med Ball Counterbalance Squats
:20 Kip Swings
:20 Med Ball Strict Press
SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Wall Ball Shot
EMOM 8′
5 TnG Power Clean #80% 1 RM
CONDITIONING
“KAREN MEET THE BAR”
150 Wall Ball #9/6
Starting at 0:00, perform 3 Chest To Bar at the start of each minute
MOBILITY & WARM UP
Set 1
10 Alternating Spiderman Stretch
10 Plank to Down Dog
Set 2
:30 Skier Jacks
10 Inch worms
10 Hand Release Push-ups
Set 3
:30 Mountain Climbers
:30 Piked Push-ups or Handstand Push-up Negatives
Set 4
:30 Double Knee Tuck in Plank
:30 Handstand Push-ups
MOBILITY & SKILLS WORK
Hang Power Snatch – Hand Stand Push Up
Take 10:00 to build up to a heavy set of 1 Snatch Pull + 1 Hang Power Snatch
CONDITIONING
“LANE”*
5 Rounds For Reps:
Max Unbroken Hang Power
Snatches #3/4 BW
Max Unbroken Handstand
Push-ups
Rest 3′ Every Set
Beginner
5 Rounds For Reps:
Max Unbroken Hang Power
Snatches #30/20
1:00 Max Push-ups
Rest 3′ Every Set
*compare to 28.04.22
WARM UP
Set 1-3
:20 Medball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups
Sets 2-4:
:20 Counterbalance Squats to Medicine Ball
:20 Down Unders
:20 Medicine Ball Strict Press
:30 Rest Between Sets
.
SKILLS & SPECIFIC WARM UP
Clean
EMOM 8′
3 Squat Clean #80% 1 RM
CONDITIONING
“BASIC SCHEME”*
AMRAP 12:
9 Unbroken Deadlifts #50/35
6 Burpees
3 Unbroken Power Cleans
*Compare to 26.04.22
WARM UP
2 x Set 1
30 Jumping Jacks
20 Med-ball Air Squat
30 Skier Jacks
20 Med-ball Strict Press
30 Jumping Pull-ups (Fast up, fast down)
2 x Set 2
10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
10 Ring Rows
20 Med-ball Thrusters
SKILLS & SPECIFIC WARM UP
Thrusters
5 Muscle Clean
5 Front Squat
5 Push Press
5 Thruster
BUILD-UP IN 6:00
3 Heavy Push Press of the day
Then:
1 Set:
:20 Thrusters
Rest :10
:20 Pull-ups or scaling
Rest :10
CONDITIONING
“THE ROAD TO THE OPENS“
For Time:
50-30-20
Thrusters #30/20
Pull-ups
INT:
For Time:
50-30-20
Thrusters #20/15
Pull-ups
BEG:
For Time:
30-20-10
DB Thrusters #2X10/7
Jumping Pull-ups
WARM UP
Set 1
10 Alternating Spiderman Stretch
10 Prone Arch-ups
10 Straight Leg Sit-ups
Set 2
20 Alternating Knee-to-Elbow in Plank
20 Hollow Rocks
20 Alternating V-ups
SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm up – Toes to Bar
In a 10 minute clock
Build to a heavy single power snatch
3-4 Sets
2 Power Snatch
4 Knee to Elbow
CONDITIONING
“DUSTER”
AMRAP 10:
5 Power Snatch #61/43
10 Strict Knee To Elbow
WARM UP
2 x Set 1
30 Jumping Jacks
20 Med-ball Air Squat
30 Skier Jacks
20 Med-ball Strict Press
30 Jumping Pull-ups (Fast up, fast down)
2 x Set 2
10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
10 Ring Rows
20 Med-ball Thrusters
SKILLS & SPECIFIC WARM UP
Thrusters
5 Muscle Clean
5 Front Squat
5 Push Press
5 Thruster
THRUSTER BUILD-UP IN 8:00
Heavy single of the day
Then:
2 Set:
:20 Thrusters
Rest :10
:20 Pull-ups or scaling
Rest :10
CONDITIONING
“FRAN“*
For Time:
21-15-9
Thrusters #43/30
Pull-ups
*compare to 05.07.22
INT:
For Time:
12-9-6
Thrusters #43/30
Pull-ups
BEG:
For Time:
21-15-9
Thrusters #20/15
Jumping Pull-ups
POST WORKOUT
3 Sets x 10 Strict Chin-ups
MOBILITY & WARM UP
3 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 3 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
Kipping – Pull Ups
EMOM 12
odd: 5 Strict Behind the Neck Pull Ups
even: 40 sec KB Bottom up hold ( Alternate side )
CONDITIONING
“GOOD START”
5 Rounds For Time
20mt Mixed Rack Overhead Walking Lunges #2X24/16
25 Pull Ups
