MOBILITY & WARM UP
EMOM 16′
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 Romanian Deadlift
SKILLS & SPECIFIC WARM UP
PUSH PRESS
CONDITIONING
“BURPPP!!!”
Every 2:30 for 15′ min:
6 Push Press #50/38
8 Front Rack Lunge #50/38
10 Burpees
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
2 Rounds:
1:00 Light Row, or Run
15 AB-Mat Sit-Ups
12 Superman Hold
9 Wall Squats
3-6 Strict Pull-Ups
SKILLS & SPECIFIC WARM UP
THRUSTER-ROPE CLIMB
2 Rounds:
20 DOUBLE UNDERS
3 STRICT PULL UPS
5 THRUSTER
CONDITIONING
FOR TIME: TIME CAP 14′:
50 DU
3-2-1 ROPE CLIMB
15-12-9 THRUSTER #35/25
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
10 Slow Wall Squats
15 Hand Release Pushups
20 Mat Sit-Ups
CONDITIONING
“TRICK OR TREAT 2.0”
AMRAP 31 Minutes
31 Pull Ups
31 Double Unders
31 Pumkin Burpees Wall Balls #9/6
31 Floor Presses #43/29
31 Walking Lunges
31 Ground To Overhead #43/29
31 Air Squats
31 Knee to Elbow
31 Kb Swing #24/16
31 Calorie Row
MOBILITY & WARM UP
4 Rounds:
30 Seconds Spiderman + Reach
30 Seconds Inchworms
30 Seconds Right Arm Waiter Deadlift (LIght Weight)
30 Seconds Left Arm Waiter Deadlift (Light Weight)
2 Rounds of 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
Deadlift
100 Meter Run
5 Deadlifts (Workout Weight)
5 Box Jump Overs
5 Toes to Bar
CONDITIONING
“BETTER TO DIE”
Buy-In: 1 Mile Run
21-15-9:
Deadlifts #92/65
Facing the Bar Burpees
Toes to Bar
Cash-Out: 1 Mile Run
SUBSTITUTIONS
Run
2000/1600 Meter Row
160/115 Calorie Schwinn Bike
3200 Meter Bike Erg
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
2:00 Light Bike/Row
Into 1 Round:
10 Pausing Glute Bridges
20 Abmat Sit-Ups
… 1:00 Laying Front Rack Stretch
1:30 Moderate Bike/Row
Into 2 Rounds:
15 sec Superman Static Hold
15 sec Handstand Hold Stretch
… 1:00 Laying Front Rack Stretch
1:00 Fast Bike/Row
Into 3 Rounds All with an empty barbell:
5 Deadlifts
4 Hang Muscle Cleans
3 Power Cleans
100 Meter Jog
SKILLS & SPECIFIC WARM UP
200m Run
100m Wreckbag Run
7 Deadlifts
7 Front Squats
7 Push Jerks
100m Wreckbag Run
200m Run
Following, one final warm up round, now at full intensity along with a weight change from #1 to #2
50m Weighted Plate Run
100m Run
4 Deadlifts (Weight #1)
4 Front Squats
4 Push Jerks
50m Weighted Plate Run
100m Run
2 Deadlifts (Weight #2)
2 Front Squats
2 Push Jerks
CONDITIONING
4 Rounds:
200m Weighted Plate Run #25/15
200m Run
15 Deadlifts
12 Front Squats
9 Push Jerks
1st Round – 52/38 kg
2nd Round – 61/43 kg
3rd Round – 70/48 kg
4th Round – 79.5/57 kg
MOBILITY & WARM UP
EMOM 12:
Station 1 – 15/12 Calorie Row
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Strict Pull-Ups + 5 Kip Swings
SKILLS & SPECIFIC WARM UP
Tecnica Clean
Specific Primer for “Mind Eraser”:
At low intensity:
200 Meter Run
7 Power Cleans (working, or slightly lighter weight)
7 Burpees
200 Meter Run
On the second 200 meter run, the aim is to ramp up into our estimated workout pace. Rest as needed, followed by a build to a working weight on the barbell.
A full round, which is intended to break a good sweat beforehand. With a full rest afterwards, this is an opportunity to dial in our pacing.
7 Power Clean
7 Burpees
200 Meter Run
1 Power Clean
The final power clean allows us to transition back to the bar, refining our movement back into the gym.
CONDITIONING
AMRAP 15:
7 Power Cleans
7 Burpees
200 Meter Run
Barbell – 52/36
MOBILITY & WARM UP
3 Rounds:
1:00 Light Bike, Row, or Ski Erg
25 Double-Unders
3 Spidermans each side
3 Walkouts
3 Russian Baby Makers
:30s of Alternating Warrior Squats
2 Rounds:
3 Inchworms
5 Scap Retractions + 5 Kip Swings
10 Glute Bridges
Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Front Rack Stretch – 1:00
Front Squat Hold – 1:00
SKILLS & SPECIFIC WARM UP
Steadily building in small jumps, to no more than 40% of our 1RM Clean:
3 Muscle Cleans
1 Pause Front Squat
3-Position Clean (High Hang, Hang, Floor)
Specific Primer for “Open 19.2”
Warming Sets (percentages build off target load):
3-5 Toes to Bar
10-20 Double-Unders
3 Squat Cleans (50%)
3-5 Toes to Bar
10-20 Double-Unders
2 Squat Cleans (65%)
3-5 Toes to Bar
10-20 Double-Unders
1 Squat Cleans (80%)
1 Squat Clean (90%)
1 Squat Clean (100%)
Return back to our starting load for the workout, followed by:
2 Sets of Toes to Bar (based on our breakup strategy)
25 Double-Unders
3 Squat Cleans
CONDITIONING
“OPEN 19.2”
5 Rounds for Time:
25 Toes to Bar
50 Double-Unders
15-13-11-9-7 Squat Cleans
Rx’d: (Ages 16-54) Men squat clean 61-83-102-124-142 KG. Women squat clean 38-52-65-79-93 KG
SCALED LOADING AND VARIATIONS Scaled: (Ages 16-54) Men squat clean 43-52-61-70-83 kg. Women squat clean 25-34-43-52-61 kg, hanging knee-raises – Single Unders
WARM UP
400 mt jog; Then 2 rounds of:
20 mt walking Lunge with torso twist
200 mt Run
20 mt walking High Kick
200 mt Run
20 mt Walk On Toe Touch
200 mt Run
MOBILITY & SKILLS
Deadlift
CONDITIONING
“CHRISTINE”
3 Rounds for Time
500 meter Row
12 Deadlifts #Bodyweight
21 Box Jumps #60/50
Rest 5 minutes; Then
ACCESSORY WORK
Max rounds
Perform every minute on the minute, add #5 per round until failure
2 Front squat; start #60/30
