MOBILITY &WARM UP
10 Minutes For Quality
1 Minute Machine of Choice
30 Single Unders
20 PVC Overhead Squats
10 Weighted AbMat Sit-ups (Light)
1 Round on empty Bar
5 Deadlift snatch grip
5 Deadlift High pull
5 Muscle snatches
5 Back Squats
5 Push Jerk behind the neck
5 Overhead Squat
SKILLS
Snatch
CONDITIONING
“Air Hungher”
AMRAP 15:
10 Hang Squat Snatches #43/30
20 Toes to Bar
30x10mt Shuttle Run
MOBILITY & WARM UP
3 Rounds
200 Meter Run
15 Calorie Bike
3 Rounds
20 Air Squats
15 Banded Good Mornings
10 Overhead Circles (Each Direction)
5 Inchworms
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
Snatch Warm Up – Double under
WARM UP SET 1
With Lighter Weight:
15 Double Unders
5 Power Snatch
15 Double Unders
5 Bar Facing Burpees
WARM UP SET 12
With Workout Weight:
10 Double Unders
3 Power Snatch
10 Double Unders
3 Bar Facing Burpees
AMRAP 15:
30 Double Unders
10 Power Snatch (52/30)
30 Double Unders
10 Barbell Facing Burpees
MOBILITY & WARM UP
10′ Stretch Around Trouble Area; then
Rotating Stations Every 2:00, for 16:00 (2 Rounds):
1 – 30/21 Calorie Row
2 – 5 Walkout + 5 Spiderman & Reach each Side
3 – 24/17 Calorie Bike
4 – 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats
SKILLS & SPECIFIC WARM UP
400 mt Run followed by 5 movements of each:
CONDITIONING 9.30
“MERRY WOD”
25 reps (for tomorrow is Dec 25) of each of the following:
For Time
C-leans #35/25
H-ang Power Snatch #35/25
R-ing dips
I-nverted Burpees
S-umo Deadlift High Pull #35/25
T-hrusters #35/25
M-an-Makers # DB 2×17.5/10
A-ir squats
S-it Ups
Cash Out 2019 mt Row/Run
MOBILITY&WARM UP
3 Rounds
400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
Warmup Set 1
5 Sumo Deadlift High Pull (Lighter Weight)
10 Calorie Row
15 Air Squats
Build to Workout Weight
Warmup Set 2
3 Sumo Deadlift High Pull
5 Calorie Row
10 Air Squat
CONDITIONING
“SHIPWRECKED “
For Time:
25 Sumo Deadlift High Pull #51/35
50/35 Calorie Row
100 Air Squat
MOBILITY&WARM UP
3 Rounds
400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
Warmup Set 1
5 Sumo Deadlift High Pull (Lighter Weight)
10 Calorie Row
15 Air Squats
Build to Workout Weight
Warmup Set 2
3 Sumo Deadlift High Pull
5 Calorie Row
10 Air Squat
CONDITIONING
“SHIPWRECKED “
For Time:
25 Sumo Deadlift High Pull #51/35
50/35 Calorie Row
100 Air Squat
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS
MOBILITY & WARM UP
10 Minutes For Quality:
12 AbMat Sit-ups
9 Calorie Bike
6 Push-ups
3 Strict Pull-ups
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
Snatch – Clean
CONDITIONING
“Is Hot or Heavy?”
5 Rounds For Time (25 Minute Cap):
6 Power Snatches
9 Power Cleans
12 Facing The Bar Burpees
15/12 Calorie Row
Kilos:
1st round #35/25
2nd ” #43/30
3rd ” #52/38
4th ” #57/41
5th ” #61/43
MOBILITY & WARM UP
500-350-200 Meter Row
After each set:
10 Hollow Body Rocks
10 Superman Hold
5 Dowel Passovers + 5 Dowel OHS
3 Inchworms
SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Snatch
2 Rounds, Rest 1-2 min
6 kb Snatch + 10 Cal Row + 6 Pull Ups
CONDITIONING
“WAVES OF REPS ”
3 Rounds For Time
30 Alternate Kb Snatch #24/16
40 Cal Row
30 Pull Ups
Time cap 15′
MOBILITY
500-350-200 Meter Row
After each set:
10 Hollow Body Rocks
10 Superman Hold
5 Dowel Passovers + 5 Dowel OHS
3 Inchworms
SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Snatch
2 Rounds, Rest 1-2 min
6 kb Snatch + 10 Cal Row + 6 Pull Ups
CONDITIONING
“WAVES OF REPS ”
3 Rounds For Time
30 Alternate Kb Snatch #24/16
40 Cal Row
30 Pull Ups
Time cap 15′
MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 18 (3 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats
5 Deadlifts+5 Hang Muscle Cleans+5 Strict Press+5 Good Mornings,
SKILLS & SPECIFIC WARM UP
Front Squat – Push Press – Thrusters
CONDITIONING
“HANGRY JACKIE”*
3 Rounds For Time
50 Thrusters #20/15
10×10 mt Shuttle Spint
30 Pull-Ups
*compare to 24.07.19
MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats
SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
2 Rounds, Rest 1-2 min
200 mt Run + 10 Russian Swing + 4 Pull Ups
CONDITIONING
“HELEN”*
3 Rounds For Time
400 meter Run
21 Kettlebell Swings #24/16
12 Pull-Ups
*compare to 16.11.18
