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:
5 Pull-ups
7 Push-ups
10 BB Thrusters
12 Air Squats
SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
10 Front Squats
10 Double Unders
CONDITIONING
“GET READY”
5 Rounds, each for time:
4 Front Squats
50 Double Unders
Rest 2 minutes
*Pick load
the score is the slowest time
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
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
In a 5′ in window
1 RM CLEAN & JERK
FOR TIME: Time Cap 10′
“GRACE”*
30 Clean & Jerk #61/43
compare to 21.10.19
MOBILITY & WARM UP
2 Sets:
40 Jump Rope
30 Second Push-up Plank Hold
20 Reverse Lunges (10 Each Side)
10 Russian Baby Makers
2 Rounds:
6 Cossack Squats
12 Hollow Rocks
6 Pausing Air Squats
12 Superman
SKILLS & SPECIFIC WARM UP
Front Squat
5 Burpees Box Jump Over
3 Front Squats
200 mt Run
CONDITIONING
“ON THE WAY”
In a 20 min Time cap 3 Rounds Of:
15 Burpees Box Jump Over
10 Front Squats #60/40
400 mt Run
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
SKILLS & SPECIFIC WARM UP
Deadlift – Kipping Pull Ups
CONDITIONING
DEADLIFT
On the 6′ time cap, find your 1 RM of the day:
Deadlifts; then
3′ rest; then
CONDITIONING
“ DIANE STAYED ON FOOT ”
For Time
21 – 15 – 9 Unbroken Deadlift #BW
21- 15 – 9 Pull-Ups
Time Cap 10′
FOR TEAM ELITE: x2 Rest 1/1 time cap 8′
Then:
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
SKILLS & SPECIFIC WARM UP
Deadlift – Double Unders
CONDITIONING
DEADLIFT
On the 6′ time cap, find your 1 RM of the day:
Deadlifts; then
3′ rest; then
“BROKEN HEAD”
For Time
buy in 1600 mt Run,
then:
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
SKILLS & SPECIFIC WARM UP
Deadlift – Double Unders
CONDITIONING
DEADLIFT
On the 6′ time cap, find your 1 RM of the day:
Deadlifts; then
3′ rest; then
BROKEN HEAD
For Time
buy in 1600 mt Run, Then:
10 Rounds Of:
3 Parallette/Deficit Handstand Push Ups
6 Decline Push Ups ( Feet on the Box )
9 Box Jump #60/60
Cash Out
1600 mt Run
Time Cap 30′
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 & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
SKILLS & SPECIFIC WARM UP
Take 10 minutes to work on double unders
2 Rounds:
15 Double Unders
10 Air Squats
5 Kettlebell Swings (Workout Weight)
CONDITIONING
“Taco Bell”
AMRAP 15:
35 Double Unders
25 Air Squats
15 Kettlebell Swings #24/16
MOBILITY & WARM UP
4 Rounds:
200 mt Easy Jog
3 Strict Pull-ups
6 Push-ups
9 Air Squats
3 Rounds:
With an Empty Bar:
10 Snatch Deadlift
10 Hang Power Snatch
10 Snatch Grip Strict Press Behind the Neck
10 Overhead Squats
SKILLS & SPECIFIC WARM UP
Burgener Warm Up
CONDITIONING
“Fire Ball”
For Time
30-20-10 Alt. DB Snatch #20/15
50 Wall Ball #9/6
400 mt Run
Time cap 20′
CFM TEAM ELITE – ENTRY LEVEL – GPP: Time Cap 15′; then
“Super Hang Squat Clean Complex”
3 Heavy single Buil Up Unbroken Complex
Start every 3 minutes
x5 Rounds
