MOBILITY & WARM UP
EMOM 12′
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 Front Squats
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP
Clean-Thruster
CONDITIONING
“WINNING LADDER”
For Time: Time Cap 12′
6 Rounds
5 Burpees Box Jump Over #60/50
4 Hang Clean #43/35
3 Thruster #43/35
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS
MOBILITY & 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
MOBILITY & WARM UP
AMRAP 12 Minutes For Quality
15 PVC Overhead Squats
10 Calorie Any Machine
5 Down Unders
3 Walkouts
2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation
5 Strict Press
5 Front Squats
SKILLS & SPECIFIC WARM UP
Strict Press – Push Press – Push Jerk
CONDITIONING
“RTD ’20 Gutta Cavat Lapidem”*
DEATH BY
Every 3 min
10 Power Clean #40/30
10 Shoulder To Overhead #40/30
10 Bar Facing Burpees
*courtesy of Roma Throdown
MOBILITY & WARM UP
AMRAP 12 Minutes For Quality
15 PVC Overhead Squats
10 Calorie Any Machine
5 Down Unders
3 Walkouts
SKILLS & SPECIFIC WARM UP
Overhead Squat – Burgener Warm Up
Warmup Set 1: 6 Power Snatches, 6 Overhead Squats, 6 Burpees Performed With Lighter Weight
Warmup Set 2: 4 Power Snatches, 4 Overhead Squats, 4 FBBurpees Performed With Workout Weight
CONDITIONING
“Jump On And Off”
AMRAP 10:
6 Power Snatches #43/30
9 Overhead Squats #43/30
12 Facing Bar Burpees
MOBILITY & WARM UP
3 Rounds:
60s Row/Bike/Ski
5 Spiderman + Reaches (each side)
5 Walkouts
5 Scap Retractions
5 Strict Pull-Ups
2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation
5 Strict Press
5 Front Squats
SKILLS & SPECIFIC WARM UP
Kipping – Push Press
CONDITIONING
“Fran Plays Ball”
21 – 15 – 9
Wall Ball #9/6
Thrusters #43/30
Pull Ups
Time cap 15′
compare to 26.10.18
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
100 mt Run
30sec Cossack Squat
30sec Warrior Squat
5 Waiter Squats (each side)
3 rounds on Empty barbell rest 1′
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 deadlift (behind the neck)
5 Frint Squat
SKILLS & SPECIFIC WARM UP
DUMBELL-CLEAN AND JERK- OVER HEAD SQUAT
CONDITIONING
For Time:
4 ROUNDS:
400 Mt Run
21 DB Hang Clean and Jerk #20/12,5
15 DBOver Head Squat #20/12,5
30 Double unders
MOBILITY&WARM UP
On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 – 30/24 Calorie Row
Minutes 3+4 – 40 Double-Unders + 15 Slow Air Squats + 5 Strict Pull-Ups
Minutes 5+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Leg Deadlift
5 Deadlift
SKILLS & SPECIFIC WARM UP
Practice Rope Climbe-Deadlift
CONDITIONING
“ UP TO THE TOP”
FOR TIME:
50 Deadlift #1.2BW
Every 10 Deadlift 3 Rope Climb
MOBILITY & WARM UP
3 Rounds:
200 mt light Jog
3 Strict Pull-Ups + 6 Pushups + 9 Air Squats + 12 Sit-Ups
100 mt jog
1 section of the “Barbell WU” below.
Barbell WU:
Round 1 – 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations (from back rack)
Round 2 – 5 Elbow Rotations (from front rack) + 5 Strict Presses + 5 Elbow Rotations
Round 3 – 5 Front Squats + 3 Thrusters
30″ Childs Pose
45″ Laying Front Rack Stretch
30″ Wrist Streches in each position
SKILLS & SPECIFIC WARM UP
3 Rounds, at a walk through pace:
3 Thrusters
1-3 CTB Pull-Ups
100 mt Recovery Jog
Rest as needed, followed by primer rounds, now building to our planned workout intensity.
2 rounds, resti between efforts 2 minutes:
2-3 Thrusters
2-3 CTB Pull-Ups
2-3 Thrusters
2-3 CTB Pull-Ups
CONDITIONING
33-27-21-15-9:
Thrusters
CTB Pull-Ups
Time Cap: 20 minutes
Rx’d: (Ages 16-54) Men use 43kg. Women use 30kg. Scaled: (Ages 16-54) Men use 30 kg. and perform jumping pull-ups Women use 20kg. and perform jumping pull-ups
MOBILITY & WARM UP
3 Rounds:
200 mt light Jog
3 Strict Pull-Ups + 6 Pushups + 9 Air Squats + 12 Sit-Ups
100 mt jog
1 section of the “Barbell WU” below.
Barbell WU:
Round 1 – 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations (from back rack)
Round 2 – 5 Elbow Rotations (from front rack) + 5 Strict Presses + 5 Elbow Rotations
Round 3 – 5 Front Squats + 3 Thrusters
Childs Pose on Box – 1:00
Laying Front Rack Stretch
Wrist Stretches – 30s in each position
SKILLS & SPECIFIC WARM UP
3 Rounds, at a walk through pace:
3 Thrusters
1-3 CTB Pull-Ups
100 mt Recovery Jog
Rest as needed, followed by primer rounds, now building to our planned workout intensity.
2 rounds, resti between efforts 2 minutes:
2-3 Thrusters
2-3 CTB Pull-Ups
2-3 Thrusters
2-3 CTB Pull-Ups
CONDITIONING 10.30
33-27-21-15-9:
Thrusters
CTB Pull-Ups
Time Cap: 20 minutes
Rx’d: (Ages 16-54) Men use 43kg. Women use 30kg. Scaled: (Ages 16-54) Men use 30 kg. and perform jumping pull-ups Women use 20kg. and perform jumping pull-ups
CONDITIONING 13.30
For Time
10 mile Run 16 Km
150 Burpee Pull-Ups
Partition the Run and Burpee Pull-Ups as needed.
MOBILITY & WARM UP
3 Rounds:
1 minute Light Bike or easy jog
5 Pushups + 7 Sit-Ups + 9 Air Squats
1 minute Light Bike or easy jog
1 section of the “Barbell WU” below.
Barbell WU:
Round 1 – 7 Good Mornings + 7 Snatch Grip Behind-the-Neck Presses
Round 2 – 5 Snatch Grip Behind-the-Neck Push Jerks + 5 Hang Muscle Snatches
Round 3 – 3 Muscle-Snatches + 1 x 3-Position Power Snatch (pockets, hang, mid-shin)
Followed by, 3 Rounds:
1-3 Strict Pull-Ups
1 Banded Complex – (10 Pull-Aparts + 10 Pass Throughs + 10 OHS)
SKILLS & SPECIFIC WARM UP
Burgener Warm Up
2 Rounds:
5 Bar-Facing Burpees
1-2 Bar Muscle-Ups/Pull Ups
2 Rounds:
3 Power Snatches
3 Bar-Facing Burpees
Directly into…
1-2 Bar Muscle-Ups/Pull Ups
OPEN 19.4
3 Rounds:
10 Power Snatches
12 Bar-Facing Burpees
… Rest 3:00. into:
3 Rounds:
10 Bar Muscle-Ups
12 Bar-Facing Burpees
12:00 Time Cap.
Rx’d: (Ages 16-54) Men snatch 43 kg. Women snatch 30 kg.
Scaled: (Ages 16-54) Men snatch 30 kg., perform chin-over-bar pull-ups, may step over bar on the burpees Women snatch 20kg., perform chin-over-bar pull-ups, may step over bar on the burpees
