MOBILITY & WARM UP
AMRAP 10:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press
MOBILITY & SKILLS
Wall Ball
CONDITIONING
“KAREN “
For Time
150 Wall Ball Shots #9/6
THEN
BRING SALLY UP AIR SQUAT
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
On a 10:00 Clock
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Scap Pull-ups
17 Cal Row
MOBILITY & SKILLS
Thrusters – Pull Ups
3 Sets x 150m Row
Rest 1 min between sets.
Row at a sustainable, “infinite pace.”
Help athletes identify how long it takes to row the distance. This will help them identify a fast but sustainable pace for the 1k
Anyone row to the point of fatigue is rowing too fast right now.
3 Sets x 150m Row
Rest 1 min between sets.
The goal of these sets is to establish a target mile pace. If athletes look heavily taxed or fatigued in these intervals, they should run a little slower. Use the rest time between intervals to update athletes on their paces.
1 Set x 250m at 1k
CONDITIONING
“JACKIE”*
FOR TIME
1000 mt Row
50 Thrusters #20/15
30 Pull Ups
*compare to 26.04.21
MOBILITY & WARM UP
AMRAP 8′
8 Alternating Toe Touch in Plank
8 Alternating Knees-to-Elbow in Plank
8 Scap Pull-ups
50-ft. Side Shuffle / Direction
8 Kip Swings
100m Run
MOBILITY & SKILLS
Double Under
EMOM 10′
Odd : 5/10 Double Unders•
Even : 5 V Up
CONDITIONING
“ANNIE”*
For Time:
50-40-30-20-10
Double Unders
Ab Mat Sit-ups
target time 10 min – time cap 12 min
*compare to 01.04.22
COOL DOWN
3 Set:
:15 Hand Stand Hold
5 Strict Hand Stand Push Ups
5 Kipping Hand Stand Push Up
Rest 1′
MOBILITY & WARM UP
AMRAP 10′:
10 Alternating Spiderman Stretch
5 Single-Leg KB Deadlift / Leg
10 Up-Downs
5 Single-Arm KB Swings / Arm
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
2 Rounds, resting 1:00 between:
7 Wallballs
7 Sumo Deadlift High Pull
7 Box Jump
7 Push Press
20 sec. Row
CONDITIONING
“FIGHT GONE BAD”*
3 Rounds, For Total Reps in 17 minutes
1 minute Wall Balls #9/6
1 minute Sumo Deadlift High-Pulls #35/25
1 minute Box Jumps #50
1 minute Push Press #35/25
1 minute Row
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 rower where each calorie is one point.
*COMPARE TO 15.05.19
MOBILITY & WARM UP
Set 1 | 2:00
10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)
Set 2 | 2:00
10 Air Squats
10 Good Morning + Jump
10 Alternating Reach Throughs in Plank
• Air Squats should focus on sending the hips back while driving the
knees out.
Set 3 | 2:00
:30 Air Squats
:30 Push-ups
:30 Double Knee Tuck in Plank
:30 Push-ups
SKILLS & SPECIFIC WARM UP
Clean – 3 Position Power Clean
3 sets x 3 unbroken reps of 3Position Power Clean, Build in weight
1 Round
3 Power Cleans
6 Push-ups
9 Air Squats
CONDITIONING
BENCHMARK “THE CHIEF”*
5 Rounds For Reps:
AMRAP 3:
3 Power Cleans
6 Push-ups
9 Air Squats
*compare to 01.03.22
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
“FREESTYLE NANCY”*
10 Rounds For Time
300 mt Run
10 Overhead Squats #43/30
– Beginner: 17-20+ minutes
– Intermediate: 13-16 minutes
– Advanced: 10-12 minutes
– Elite: <9 minutes
WARM UP
2 x Set 1
30 Jumping Jacks
20 Med-ball Air Squat
30 Skier Jacks
20 Med-ball Strict Press
30 Jumping Pull-ups (Fast up, fast down)
2 x Set 2
10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
10 Ring Rows
20 Med-ball Thrusters
SKILLS & SPECIFIC WARM UP
Thrusters
5 Muscle Clean
5 Front Squat
5 Push Press
5 Thruster
THRUSTER BUILD-UP IN 8:00
Heavy single of the day
Then:
2 Set:
:20 Thrusters
Rest :10
:20 Pull-ups or scaling
Rest :10
CONDITIONING
“FRAN“*
For Time:
21-15-9
Thrusters #43/30
Pull-ups
*compare to 24.03.22
INT:
For Time:
12-9-6
Thrusters #43/30
Pull-ups
BEG:
For Time:
21-15-9
Thrusters #20/15
Jumping Pull-ups
POST WORKOUT
3 Sets x 10 Strict Chin-ups
WARM UP
On a 5:00 clock:
5 kip swings
5 push-ups
10 jumping jacks
On a 5:00 clock:
10 kipping knee raises or lying toes-to-bars
5 down unders
10 Lunges
SKILLS & SPECIFIC WARM UP
Pull Ups
CONDITIONING
“MAXTON“
13 Rounds For Time whit a partner in a 35 min Time Cap
8 Strict Pull-ups
26 Box Step-ups #60/50
21 Burpees
Alternate work and rest with a partner.
MOBILITY & WARM UP
2 Sets:
:30 Step-Over Hurdle, Step Under Hurdle
:30 Elbow-to-Instep
2 Sets:
:30 Alternating Reverse Lunge
:30 Shoulder Tap in Pike Push-up
2 Sets:
1:00 Box Assisted or Assisted Single-Leg Squat
1:00 Partial Wall Walks
EMOM 9:
:30 Single-Leg Squats
SKILLS & SPECIFIC WARM UP
Work 10 minutes on Handstand Push Up – Deadlift
4 Sets
8 Unbroken Deadlifts Building in weight
3-5 Handstand Push-ups
CONDITIONING
“DIANE”
FOR TIME
21-15-9
Deadlifts #102/70
Handstand Push-ups
INTERMEDIATE
21-15-9
Deadlifts #70/50
12-9-6
Handstand Push-ups
BEGINNER
21-15-9
Deadlifts #43/30
Push-ups
*compare to 03.02.22
