MOBILITY & WARM UP
12 Minutes For Quality
30 Single Unders
15 Ab-Mat Sit-ups
200 Meter Run
15 Goblet Squats (Light Kettlebell)
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
CONDITIONING
“PROFESSOR X”
FOR TIME:
5 ROUNDS:
5 Power Snatch #61/43
50 Double Unders
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)
SKILLS
10′ Practice on Pistol Squat or Handstand Push Ups
CONDITIONING
“UNFAIR COACH”
Every 6 Minutes For 4 Rounds
12 Burpees
24 Body Weight Lunges
36 V-Ups
the score is the slowest time
MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction Push Ups
20 Hollow Body Rock
SKILLS & SPECIFIC WARM UP
1 Rounds Not For Time
300 Mt Run
12 Alternating Db Push Ups #22,5/15
6 Alternate Db Snatch #22,5/15
CONDITIONING
“CRAWLER”
FOR TIME: TIME CAP 25′
2400 Mt Run
48 Alternating Db Push Ups #22,5/15
24 Alternate Db Snatch #22,5/15
MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction Push Ups
20 Hollow Body Rock
SKILLS & SPECIFIC WARM UP
1 Rounds Not For Time
6 Push Ups + 12 Alt Walking Lunges, rest 1 minute then:
4 Handstand Push Ups + 8 Sand Bag Walking Lunges
CONDITIONING
“ROBIN“
In a 20 minutes time Caps
10-20-30-40-50 Handstand Push Ups
50-40-30-20-10 Sand Bag Walking Lunges
WARM UP:
1 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
SKILLS & SPECIFIC WARM UP
Running Warm up
CONDITIONING
“Rock N Roll Train“
Run “Aerobic Capacity”
10x (100m at fastest pace, 300m at easy pace) w/ no rest b/t reps or sets
MOBILITY & WARM UP
5×200 Meter Run
After each set:
10 Hollow Body Rocks
10 Superman
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats
SKILLS & SPECIFIC WARM UP
Front Squat
1 Round
5 Front Squats #Weighted work
20 Double Unders
10 Box Jump Over
CONDITIONING
5 Rounds x 3min On/1 Off
12 Front Squats #52/38
24 Double Unders
Max Box Jump Over in Remaning Time
MOBILITY & WARM UP
10′ Banded Stretch Arounds trouble Area;
400mt Easy Jog; Then:
EMOM 12′
1 – 45″ Jump Rope
2 – 45″ Plank Hold
3 – 5 Spiderman & Reach each Side
4 – 5 Slow Wall Squats
SKILLS & SPECIFIC WARM UP
Air Squat – Rope Climb
CONDITIONING
“I Don’t Know It”
For Time
50-40-30-20-10
AB-Mat Sit-Ups
Hand Release Push-Up
Air Squat
Every Rounds 200 Mt Run
Time Cap 20 minutes
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Push Ups
5 Inchworm
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
BURGENER WARM UP – SNATCH
CONDITIONING
In a 5′ in window
1 RM SNATCH (Any Style)
FOR TIME: Time Cap 10′
“ISABEL”*
30 Snatches #61/43
*compare to 04.08.20
5 Rounds:
20 Alternating boydweight rdls
5 Push ups to downward dog pose
1:00 Bottom of the squat hold
SKILLS & MOBILITY
1 Set:
8 Air Squat
8 Kettlebell Swing #24/16
32 Double Unders
1 Set: (at workout pace)
8 Pistols
8 Kettlebell Swing #24/16
32 Double Unders
CONDITIONING
“MILORD”
5 ROUNDS FOR TIME:
16 Pistols
16 Kettlebell Swing #24/16
32 Double Unders
MOBILITY & WARM UP
10 minutes for quality
200 mt Run
10 Dynamic Squat Stretch
10 Alternating Samson Stretch
5 Upright Row #20/15
SKILLS & MOBILITY
Sumo Deadlift High Pull
1 Set: (at workout pace)
200m Run
8 Push Press
8 Sumo Deadlift High Pull
CONDITIONING
AMRAP 20 Min
400m Run
15 Push Press
15 Sumo Deadlift High Pull
Rx #45/35
Scaled #20/15
