MOBILITY & WARM UP
10 Minutes For Quality:
3 Strict Pull-ups
6 Kettlebell Goblet Squats
9 Kettlebell Swings
200 mt Run
Then 2 Rounds
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Wall Ball Clean
2 Rounds:
100 Meter Run
5 Calorie Row
7 Wall Ball
CONDITIONING
“BAD MISTAKE”
5 Rounds:
30 Wall Ball #9/6
15/12 Cal Row
200 mt Run
MOBILITY & WARM UP
4 Rounds
20 Second Front Plank
15 Banded Pull Aparts
100 Meter Run
5 Walkouts
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 Warm Up – Jerk
100 Meter Run
5 Thrusters
100 Meter Run
5 Power Snatches
100 Meter Run
5 Clean and Jerks
Building in Weight to Opening Clean and Jerk Weight
CONDITIONING
“ADDERALL”
AMRAP 10:
1 Mile Run
Max Clean and Jerks #61/43
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Power Snatches #52/38
Rest 3 Minutes
AMRAP 4:
400 Meter Run
Max Thrusters #43/30
MOBILITY & WARM UP
4 Rounds Not For Time
20 Sec Superman Hold
15 AbMat Sit-ups
100 mt Run
9 Goblet Squats
6 Walkouts
SKILLS & SPECIFIC WARM UP
KB Swing – Pose Running
At a light intensity, 3 Rounds of:
100 Meter Jog
7 Kb Swing
rest 2′ followed by 1 round at our working intensity
200 Meter Run
7 Kb Swings
CONDITIONING
” Damn Swing “*
5 Rounds For Time
21 Kb Swing 24/16
400 Mt Run
Time cap 15′
*compare to 19.07.19
MOBILITY & WARM UP
4 Rounds Not For Time
20 Sec Superman Hold
15 AbMat Sit-ups
100 mt Run
9 Medicine Ball Squats
6 Walkouts
SKILLS & SPECIFIC WARM UP
Wall Ball Clean
10 Wallballs
10 Double Unders
10 Wallball
CONDITIONING
“Crazy Ball”
For Time:
10 Wallballs , 50 Double Unders
20 Wallballs , 40 Double Unders
30 Wallballs, 30 Double Unders
40 Wallballs, 20 Double Unders
50 Wallballs, 10 Double Unders
Wall Ball #9/6
MOBILITY & WARM UP
3 Rounds:
200 mt Run
15 Sit-Ups
9 Hand Release Pushups
15 Hip Extensions
9 Strict Presses (empty barbell)
2 Rounds:
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations
:30s Wrist Stretches
5 Hang Muscle Cleans + 5 Front Squats + 5 Strict Presses
20 Active downward dog / alternate toe touch
SKILLS & SPECIFIC WARM UP
Front Squat – Push Press – Thrusters
At a warm-up pace on the Row, with a loading lighter than our workout weight:
10 Cal Row
3 Thrusters
5 Cal Row
2 Thrusters
CONDITIONING
For Time:
50/35 Cal Row, 9 Thrusters
40/25 Cal Row, 12 Thrusters
30/15 Cal Row, 15 Thrusters
20/10 Cal Row, 18 Thrusters
10/5 Cal Row, 21 Thrusters
Rx – 43/30
Time cap 15′
MOBILITY & WARM UP
3 Rounds
100 Meter Run
5 Russian Baby Makers
10 Warrior Squats
5 Inchworms
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP
5 Snatch Deadlift
5 Hang Muscle snatch
5 Good Morning
5 Snatch Grip Push Press Behind the neck
5 Romanian Deadlifts
5 Power snatch
2 Rounds; increase Intensity & Load
200 Meter Run
6 Alternating Dumbbell Snatches
6 Dumbbell Squats
CONDITIONING
“Hit and Run”
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches # 22.5/15 kg
21 Single Dumbbell Squats # 22.5/15 kg
MOBILITY & WARM UP
3-4 Rounds:
200 Meter Run
15 Calorie Bike
10 Glute Bridges
5 Walkouts
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
Front Squat + Jerk Complex
On the 2:00 x 5 Sets:
1 Pausing Front Squat
1 Pausing Push Jerk
1 Front Squat
1 Push Jerk
Beast Builder V3″
On the Minute x 7:
Minute 1: 7 Hang Squat Cleans + 1 Push Jerk
Minute 2: 6 Hang Squat Cleans + 2 Push Jerk
Minute 3: 5 Hang Squat Cleans + 3 Push Jerks
Minute 4: 4 Hang Squat Cleans + 4 Push Jerks
Minute 5: 3 Hang Squat Cleans + 5 Push Jerks
Minute 6: 2 Hang Squat Cleans + 6 Push Jerks
Minute 7: 1 Hang Squat Clean + 7 Push Jerks
CONDITIONING
3 Rounds (30 Minute Cap):
400 Meter Run
25/18 Calorie Assault Bike – Row / 35 AirDyne
Directly Into…
15 Clean and Jerks # 34/25
12 Clean and Jerks #43/29
9 Clean and Jerks #52/38
6 Clean and Jerks #61/43
3 Clean and Jerks #70/48
MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
Round 1:
5 Thrusters
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups
Round 2 – Same repetition scheme as round 1, but now with working load:
5 Thrusters
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups
Round 3 – Speed and bringing workout intensity:
3 Thrusters + 3 Pull-Ups
3 Thrusters + 3 Pull-Up
CONDITIONING
“FRAN”*
21-15-9:
Thrusters
Pull-Ups
Rx – 43/30
*compare to 08.02.19
MOBILITY & WARM UP
Couch Stretch: 2 Minute Each Side
Pigeon Stretch: 2 Minutes Each Side
400 Meter Run / 500 mt Row
4 Rounds
5 Russian Baby Makers
10 Warrior Squats
5 Inchworms
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Clean – Clean Warm up
15 Double Unders
10 Calorie Row
2 Power Cleans
2 Hang Squat Cleans
2 Squat Cleans
CONDITIONING
“WANT OF COMPLEX”
AMRAP 15:
1 Power Cleans
1 Hang Squat Cleans
1 Squat Cleans
1 Front Squats
1 Push Jerk
50 Double Unders
25/18 Cal Row
RX #61/43
MOBILITY & WARM UP
3 Rounds:
200 Meter Run
10 Russian Baby Makers
5 Walkouts
Into…
3 Rounds:
15 Second Superman Hold Video
10 Push-ups
5 Strict Pull-ups
SKILLS & SPECIFIC WARM UP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Round 1:
100 Run
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
Round 2:
100 mt Run
6 Deadlifts
4 Hang Power Cleans
2 Push Jerks
*Performed with workout weight and slightly faster.
CONDITIONING
“RUN ON DT”
5 Rounds:
15 200m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
#Barbell: 61/43
