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 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)
SKILLS & SPECIFIC WARM UP
Over Head Squat
CONDITIONING
“CLEAN & JERK ”
Every 3 min for 21 min:
1 Power Clean + Jerk
1 Squat Clean + Jerk
*Build in load
*Drop bar after first
jerk, quick reset
MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
600 mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Pushups
10 Sit-Ups
2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats
SKILLS
Burgener Warm Up – Clean&Jerk
CONDITIONING
“NOT BAD”
AMRAP 10 Minutes:
3 Clean & Jerk #70/50
5 Strict Pull-ups
MOBILITY & WARM UP
2 Rounds, Not for Time:
250 Mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
250 Mt Row
: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
Clean Warm Up – Jerk
CONDITIONING
“SUPER GIRL”
E3MOM FOR TIME:
10 Clean & Jerk
Add weigth every 3 minute there after and continue until failure
WEIGHT:
#35/20 – #43/30 – #52/ 38 – #61/45 – #70/52 – #81/60 ETC…
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
Squat Terapy.- Front Squat
Warmup Set 1
5 Pull Ups
100 Mt Run
5 Front Squat #Easy Load
100 Mt Run
Warmup Set 2
5 Pull Ups
100 Mt Run
5 Front Squat #43/35
100 Mt Run
CONDITIONING
“ALTERNATION“
AMRAP 18′:
20 Pull Ups
200 Mt Run
20 Front Squat #43/35
200 Mt Run
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
SKILLS & SPECIFIC WARM UP
DB OVER HEAD SQUAT- DB C&J
CONDITIONING
“HOTEL HELL”
3 Rounds for Time
20 Dumbbell Over Head Lunges #22,5/15
20 Alternating Dumbbell C&J #22,5/15
MOBILITY & WARM UP
2 Rounds, Not for Time:
250mt Row
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)
SKILLS & SPECIFIC WARM UP
Snatch Warm Up
CONDITIONING
STRENGHT
5X5 #75-80% EVERY 2′
Floor Press
For Time (20 Minute Cap):
2 Rounds:
200 mt Run
21 Toes to Bar
Into…
9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (43/30)
9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (52/38)
9 Burpee Box Jump Overs #60/50
9 Clean and Jerks (61/45)
MOBILITY & WARM UP
10 Minutes For Quality:
10 Wall Squats
200 Meter Row
10 Seconds Walkouts
Then: 1 Round 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
Clean Warm Up – Jerk
Warmup Set 1
With Lighter Weight:
15 Air Squats
5 Power Clean & Jerks (Touch and Go)
Then; With Workout Weight:
10 Air Squats
3 Power Clean & Jerks (Touch and Go)
10 Air Squats
CONDITIONING
“Air Fryer”
3 Rounds:
50 Air Squats
10 Power Clean & Jerks #61/43
MOBILITY & WARM UP
6:00 Row / Bike
On the 2:00, 4:00, and 6:00, come off the Row to complete:
5 Spiderman + Reaches (each side)
5 Walkouts
5 Scap Retractions
5 Strict Pull-Ups
2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation
5 Strict Press
5 Front Squats
Mobility & Skills
Clean Warm Up – Push Jerk
“ADD REP TO TABLE”
Every Minute On The Minute For Max Rounds
1 Push-Ups Hand Release
1 C&J #60/45
Add 2 rep every minute there after and continue until failure
MOBILITY & WARM UP
10 Minutes For Quality:
3 Strict Pull-ups
6 Kettlebell Goblet Squats
9 Kettlebell Swings
200 mt Run
Then 2 Rounds
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Clean Warm Up
2 Rounds, with the first being at a weight lighter than our working load. Following, build to our loading and repeat for a second iteration.
4 Kb Hang Clean & Jerks #24/16 (change every 5)
10 Single Arm Kb OH Walking Lunges (change every 10mt) #24/16
30 Double-Unders
CONDITIONING
“LOTAR”
5 Rounds For Time
10 Kb Hang Clean & Jerks #24/16 (change every 5)
20 Single Arm Kb OH Walking Lunges (change every 10mt) #24/16
60 Double-Unders
Time Cap 12 Minutes
MOBILITY & WARM UP
EMOM 15 minutes
Station 1 – :50s Row
Station 2 – :20s Jump Rope (singles or doubles) + 7 Empty BB OHS
Station 3 – :50s Warrior Squats
Station 4 – 5 Good Mornings, 5 Stiff-Legged Deadlifts, 5 Hang Clean High Pull
Station 5 – 10 Sit-Ups + 10 Hollow Rocks
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Jerk
25 Double Unders
7 Toes To Bar
3 Power Clean & Jerk
CONDITIONING
“POWER HERO ”
AMRAP 15′
200 mt Run
10 Toes To Bar
10 Power Clean & Jerk #50/35
