MOBILITY & WARM UP
10′ Banded Stretch Around Trouble Area; Then:
EMOM x 12 (3 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
MOBILITY & SKILLS
Burgener Warm Up-PUSH JERK
CONDITIONING
“THEY ARRIVE…”
AMRAP 18′:
3 Push Jerk
6 Box Jump Over
200Mt Run
ADD. +3 Reps Every Rounds
MOBILITY & WARM UP
EMOM 12′
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 Front Squats
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP
Clean-Thruster
CONDITIONING
“WINNING LADDER”
For Time: Time Cap 12′
6 Rounds
5 Burpees Box Jump Over #60/50
4 Hang Clean #43/35
3 Thruster #43/35
MOBILITY & WARM UP
2 Rounds of:
15 Cal Row
5 Scap Retraction
10 Slow Wall Squats
12 Spider-Man & Reach (6 Each Side)
14 Warrior Sqaut (7 Each Side)
2 rounds rest 1′
4 Box Jump Over
4 Wall Ball #9/6
4 x 10 Meter Shuttle Run
*Switch After Fully Completed Round
CONDITIONING
” Jump Piggyback “
Team Of 2
12 Rounds For Time:
12 Box Jump Over #60/50
12 Wall Ball #9/6
12 x 10 Meter Shuttle Run
MOBILITY & SPECIFIC WARM UP
3 Rounds:
1:00 Jump Rope
15 AB-Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Strict Presses (empty barbell)
SKILLS & SPECIFIC WARM UP
Clean Warm Up
2 Rounds:
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations
30sec Rest
5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses
3 Rounds, Increase loading and pace through the rounds
3 Squat Clean
10 Double Unders
2 Squat Clean
CONDITIONING
“DO IT…BETTER”
For Time, with a 12:00 Time Cap:
50 Squat Clean #61/43
On the Minute – 20 Double Unders
WARM UP
40 alternate Kettlebell Swing
30 Floor Press
20 Alternate Clean & Jerk
10 Boot Strappers
5 Windmill x side
MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up
CONDITIONING
EMOM 24′
Minute 1 – 1 Round of “1 Burpees + 2 Jump Pull Ups + 3 T2B”
Minute 2 – 20 Alternate Kb Snatches #24/16
Minute 3 – Max Calorie Row
Minute 4 – Rest