MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Slow 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
5 Waiter Squats (each side)
CONDITIONING
For Time
50 Deadlifts #52/35
50 Cal Row
50 Push-Ups
50 Clean-and-Jerks #52/35
50 Pull-Ups
50 Hand Stand Push Up
50 Cal Row
50 Snatch #52/35
50Toes To Bar
50 Double-Unders
MOBILITY & WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)
Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans
SKILLS & SPECIFIC WARM UP
Push Jerk – Clean
2 Rounds, Building in Intensity:
2 Deadlift + 4 Hang Power Clean + 6 Push Jerk
15 cal Row Double + 15 double Unders + 100 mt Run
5 Ring Row + 6 Box Jump + 15 Walking Lunges
CONDITIONING
“WHAT DO YOU REMEMBER?”
Three 6 Minute AMRAP in 24 minutes
AMRAP in 6 Minutes
12 Deadlifts #70/45
9 Hang Power Cleans #70/45
6 Push Jerks #70/45
Rest 3′
AMRAP in 6 Minutes
500 Meter Row
50 Double-Unders
500 mt Run
Rest 3′
AMRAP in 6 Minutes
15 Ring Rows
30 Box Jump #60/50
45 Walking Lunges
Complete all three AMRAPs including rest 3 minutes between each with a running clock. Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (eg: 50 DU = 5; 500 mt run = 50; 500 meter Rowing = 50).
MOBILITY&WARM UP
1 Round
30 jumping jacks
30 mountain climbers
200-m jog (easy pace)
1 Round
10 single-arm KB deadlifts / arm
10 hollow rocks
10 arch-ups
400-m run (less than 2:30)
1 Round
10 single-arm KB swings / arm (eye level)
10 hollow rocks
10 arch-ups
400-m run (less than 2:10)
SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
4 sets
6 pull-ups
6 single-arm KB front squats
– Alternate arms each set.
– Increase load across each set.
CONDITIONING
“HELEN”*
3 Rounds For time:
400mt run
21 KB swings #24/16
12 pull-ups
*compare to 9.11.21
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man
SKILLS & SPECIFIC WARM UP
Hang Snatch – Thruster
CONDITIONING
”REMIX TABATA ”
Tabata 8 x :20/:10
Hang Power Snatch #43/30
Sit-ups
Thruster #43/30
Double Unders
WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below
Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans
SKILLS & SPECIFIC WARM UP
Shoulder Press – Hang Clean
3 Sets:
5-10 Strict Presses
5-10 Hang Power Cleans
CONDITIONING
“EFFICENCY”
On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses #43/30
Each time you break, perform 50 double unders
Rest 4:00
From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans #60/43
Each time you break, perform 30 squats
MOBILITY & WARM UP
On a 8:00 Clock
10 PVC Pass Throughs
10 DB Single-Arm Push Press / Arm
10 Wall Squats
10 Scap Pull-ups
20 Single Unders
MOBILITY & SKILLS
SNATCH – CLEAN
CONDITIONING
“DESPERATE HOUSE”
EMOM 12′
10 Power snatch #35/25
10 Toes To Bar
Rest 3:00
EMOM 12′
6 Devil Press #22,5/15
15 Cal. Bike
Rest 3:00
EMOM 12′
30 Double Unders
10 Hang Power Clean #45/30
MOBILITY & WARM UP
600 mt Run
1 Round of Strict Cindy
:30s Walkouts
:30s Alternating Samson Stretches
600 Run
1 Round of Strict Cindy
:30s Warrior Squats
:30s Empty Barbell OHS Hold
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
2 Rounds, resting 1:00 between:
1 minute Shuttle Run
1 minute Dumbell Snatches
1 minute Cal Bike
1 minute Dumbell Box Step Ups #60/50
1 minute Strict Burpees
CONDITIONING
“Hope for Refugees”
3 Rounds, For Total Reps in 17 minutes
1 minute Shuttle Run
1 minute Dumbell Snatches #22.5/15
1 minute Cal Bike
1 minute Dumbell Box Step Ups #22.5/15 – #60/50
1 minute Strict Burpees
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the BIKE where each calorie is one point.
MOBILITY & WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)
Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
2 Rounds, Building in Intensity:
2 Sumo Deadlift High Pull + 4 Hang Squat Clean + 6 Push PressFront Squats
15 Double-Unders + 5×10 mt Shuttle Run + 10/7 Cal Row
5 Pull-Ups + 6 Box Jump Overs + 15 Air Squats
CONDITIONING
“CALVARIO”
Three 6 Minute AMRAP in 24 minutes
AMRAP in 6 Minutes
5 Sumo Deadlift High-Pulls #60/40
10 Hang Squat Clean
15 Push Press
AMRAP in 6 Minutes
50 Double Unders
100mt Shuttle Sprint
250mt Row
AMRAP in 6 Minutes
15 Pul Ups
30 Box Jump-Overs #60/50
45 Air Squats
*compare to 28.03.18
Complete all three AMRAPs including rest 3 minutes between each with a running clock. Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (eg: 50 DU = 5; 100 Shuttle Sprint = 10; 250 meter Rowing = 25).
MOBILITY & WARM UP
EMOM 5′
:30 Mountain Climbers
:30 Arm Circles
Into
EMOM 5′
:30 Single Unders
:30 Alternate Lunges
SKILLS & SPECIFIC WARM UP
Push Jerk
Push Jerk
3 Sets x 3-5 Reps (Building up in weight)
1 Round
3 Push Jerks (Starting weight)
:20 Jump Rope
5 Box Step-ups
CONDITIONING
“HEAVYDAY SURPRISE”*
FOR LOAD
5-5-5-3-3-3-2-2
Push Jerk
Perform 50 double unders and 10 box
step-ups #60/50 after each set of push
jerks. Rest 90 sec between set
MOBILITY & WARM UP
EMOM 12:
Min. 1 | :45 Jumping jacks
Min. 2 | :45 Cossack squats
Min. 3 | :45 Burpees
Min. 4 | :45 Wall squats
SKILLS & SPECIFIC WARM UP
2 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts
2 Rounds, building through our loadings for the workout: 1 Rounds of Bear Complex 250 mt Row 1 Round of Cindy Following, rest 3:00, and begin.
CONDITIONING
“Li Zuffiatelli”
For Time
3 Rounds of Bear Complex
Complete 3 times for 5 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Directly into…
1,000 Row/Run
Directly into…
5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Increasing the weight and resting as needed between each round of bear complex.
