WARM UP
3 Sets:
20 PVC Pass Throughs
10 PVC Strict Press
5 Burpee
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
3 Sets:
4 Unbroken Hang Power Snatches (increse load every rnd)
4 Unbroken DB Power Cleans
CONDITIONING
“NETTARUN”
AMRAP 12
4 Hang Power Snatches #52/35
8 DB Hang Power Cleans #22.5/15
200mt Run
MOBILITY & WARM UP
AMRAP 7:
20 Jumping Jacks
10 PVC Pass Throughs
20 Double Unders or Single Unders
10 Air Squats
SKILLS & SPECIFIC WARM UP
Squat Therapy – Squat Snatch
5 Snatch Grip Deadlift
lumbar arch.
5 Deadlift to Mid-thigh
in front of bar.
5 Deadlift and Shrug
5 Muscle Snatch
5 Overhead Squat
squat.
5 Hang Squat Snatch
5 Snatch
EMOM 10′
1 Squat Snatch + 1 Overhead Squats
Build in Weight
CONDITIONING
“NEW GIRL”
3 Rounds For Time:
10 Overhead Squats #61/40
50 Double Unders
MOBILITY & WARM UP
AMRAP 7:
10 Arm Swings (Across Body)
10 Arm Swings (Up & Down)
10 Alternating Spiderman Stretch
10 Air Squats (Use 10# plate as a counterbalance)
10 Bent Over Snatch Grip Rows (Barbell)
30 High Knees
30 Butt Kickers
SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat
10 Overhead Squats (Barbell or PVC)
10 Clean Grip Deadlift (Barbell or PVC)s.
30 mt Skip for Height
30 mt Jog
10 Hang Power Cleans
30 mt High Knees
30 mt Jog
10 Push Press or Push Jerk
10 Behind the neck strict press
30 mt Butt Kickers
30 mt Jog
1 Clean & Jerk + Transfer to Back Rack + 10 Overhead Squats
CONDITIONING
“NANCY”*
5 Rounds For Time
400 mt Run
15 Overhead Squats #43/30
– Beginner: 17-20+ minutes
– Intermediate: 13-16 minutes
– Advanced: 10-12 minutes
– Elite: <9 minutes
*compare to 01.07.20
MOBILITY & WARM UP
3 Sets:
:20 Alternating Spiderman & Reach
Rest :10
:20 Leg Swing (Across body)
Rest :10
:20 Walking Lunges
Rest :10
:20 Leg Swing
Rest :10
SQUAT THERAPY
EMOM 7:
7 Squat Therapy Squats
SKILLS & SPECIFIC WARM UP
Back Squat
Set 1:
10 Back Squats (Empty Barbell)
20 Mountain Climbers
Set 2:
8 Back Squats #30/20
100m Jog
Set 3:
6 Back Squats #35/25
100m Run
Set 4:
4 Back Squats #Workout weight
200m Run
CONDITIONING
“GUAVA”
FOR TIME
20 Unbroken Back Squats
200m Run
15 Unbroken Back Squats
400m Run
10 Unbroken Back Squats
800m Run
RX #70/50 – INTERMEDIATE #52/35 – BEGINNER #30/25.
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
OVERHEAD SQUAT
CONDITIONING
“FREEDAY”
AMRAP 10′
3 Over Head Squat #52.5/35
30 Double under
3 Over Head Squat #52.5/35
30 Double under
3 Over Head Squat #52.5/35
30 Double under
– continue adding 3 reps to the over head squat each round.
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 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
2 Rounds Not For Time:
15 Double Unders
5 Power Snatches (increse weight)
CONDITIONING
“Open 11.1/14.1”*
AMRAP 10 mins:
30 Double Unders
15 Power Snatches #30/20
*compare to 09.04.21
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
10’min practice Double Unders
CONDITIONING
“ONE ARM”
AMRAP 8 MINUTES
10 DB Snatch #22.5/15
30 Double Unders
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 BB Shoulder Press
7 BB Front Squats
10 Sumo BB Deadlifts
SKILLS & SPECIFIC WARM UP
Clean & Jerk – 10 Min Practice on Double Unders
CONDITIONING
“DON’T GIVE UP”
5 RFT
5 TnG Clean & Jerk #61/43
25 Unbroken Double Unders
Scaled Version
3 RFT
5 TnG Clean & Jerk #43/30
75 Unbroken Single Unders
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 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts
SKILLS & SPECIFIC WARM UP
Devil Press
CONDITIONING
“SLAUP”
10 Rounds, each for
time:
5 Floor Press #52.5-38
25 Double Unders
200m Run
Rest 1 min
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
10′ Practice Double Unders
CONDITIONING
“ESCALADER”
For Time:
20 Floor Press #60-40
50 Double Unders
1000m Row
50 Double Unders
20 Floor Press #60-40
