MOBILITY & WARM UP
AMRAP 7:
20 Jumping Jacks
10 PVC Pass Throughs
20 Double Unders or Single Unders
10 Air Squats
SKILLS & SPECIFIC WARM UP
Clean Warm up
On a 10:00 Clock:
Build to a heavy power clean + front squat.
– Rest 1:00 between sets.
CONDITIONING
“IT WILL RAIN?”
6 rounds for time in a 12 min time cap
9 hang squat cleans #70/47 kg
50 Double Unders
WARM UP
Complete 3 rounds not for time
20 Jumping Jack
10 Walking Lunges
20 PVC Shoulder Press
10 V-Ups
SKILLS
Barbell Warm up
CONDITIONING
“APRIL FOOL’S DAY – AKA: HAPPY BIRTHDAY OSVALDO”
For Time in a 56 min Time Cap
57 Cal Row Each
57 Alternate Wall Ball #9/6
57 Synchro Pull Ups
57 Double Unders Each
57 Thrusters Synchro #20/15
57 Alternate Box Jump #60/50
57 Hang Power Snatch Synchro #20/15
57 Cal Bike Erg Each
57 Facing the Bar Burpees Synchro
WARM UP & MOBILITY
Clean:
Burgener Warm Up Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
3-4 sets (building from easy to moderate)
1:00 ski (or row)
1:00 row (or bike)
-then-
2-3 Sets
5-10 Inchworm
5 Single Arm Dumbbell Presses (moderate) (each side)
20 plate hops, 20 single unders
3-6 Snatches (start light and build in weight)
-then-
build to the final snatch weight you can confidently hit
Snatch
Burgener Warm Up Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer
1 Set (at workout pace):
1 wall walk
10 double-unders
2 snatches (weight 1)
2 strict handstand push-ups
10 double-unders
2 snatches (weight 2)
CONDITIONING
“OPEN 23.3”
Starting with a 6-minute time cap, complete as many reps as possible of:
• 5 wall walks
• 50 double-unders
• 15 snatches (weight 1)
• 5 wall walks
• 50 double-unders
• 12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
• 20 strict handstand push-ups
• 50 double-unders
• 9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
• 20 strict handstand push-ups
• 50 double-unders
• 6 snatches (weight 4)
RX (16-54)
♀ 30 kg, 43 kg, 61 kg, 75 kg
♂ 43 kg, 61 kg, 83 kg, 102 kg
Scaled (16-54)
♀ Scaled wall walks, single-unders, hand-release push-ups,
snatch- 20, 30, 35, 38 kg
♂ Scaled wall walks, single-unders, hand-release push-ups,
snatch- 30, 43, 52, 61 kg
WARM UP
Set 1
10 Double Unders/20 Single Unders + 100mt easy run
10 Deadlift (Barbell)
Set 2:
10 Double Unders/20 Single Unders + 100mt moderate run
10 Deadlift #50%BW
Set 3:
10 Double Unders/20 Single Unders + 100mt fast run
10 Deadlift; Add #75%BW
Set 4:
10 Double Unders/20 Single Unders + 100mt fastest run
5 Deadlift; #85%BW
Set 5:
10 Double Unders/20 Single Unders + 200mt run ( workout pace )
5 Deadlift; # 90% BW
SKILLS & SPECIFIC WARM UP
Double Unders
EMOM 10:
Odd- Build Up for 3 Hang Power Cleans
Even- :20 Double Under or Single Under Practice
CONDITIONING
“OH MY DARLING CLEMENTINE”*
75-60-45-30-15
Double Under
35-28-21-14-7
Deadlift #BW
Every Round 200 mt Run
Scaled
“OH MY DARLING CLEMENTINE”
75-60-45-30-15
Single Under
35-28-21-14-7
Deadlift #0.7 BW
Every Round 200 mt Run
*compare to 21.06.22
WARM UP
Complete 3 rounds not for time
20 Jumping Jack
10 Walking Lunges
20 PVC Shoulder Press
10 V-Ups
MOBILITY & SKILLS
Hips -Hamstring – Low Back – Shoulders
CONDITIONING
“HAPPY BIRTHDAY FIRST LADY”
For Tme & Reps for 55 Minutes Time Cap
Buy in 55 Wall Ball Shots #9/6;
Then, 55 Rounds Of:
1 Pull Ups
1 Push-Up
1 Box Jump
1 Toe To Bar
1 Burpees
At The Top of 10 rounds: 55 Sumo Deadlift High Pull #20/15
At The Top of 20 rounds: 55 Push Press #20/15
At The Top of 30 rounds: 55 Kettlebell Swing #24/16
At The Top of 40 rounds: 55 Double Unders
Cash Out 55 Cal Row
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 Under•
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 10.12.21
COOL DOWN
3 Set:
:15 Hand Stand Hold
5 Strict Hnad Stand
5 Kipping Hand Stand Push Up
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
20 Hollow Body Rock
SKILLS & SPECIFIC WARM UP
Front Squat – Pull Up
CONDITIONING
“SLINGSHOT”
2 Rounds for Time:
100 Double Unders
15 Front Squats #61/43
10 Strict Pull-ups
Scaled Version
2 Rounds for Time:
150 Single Unders
12 Front Squat #43/30
8 Banded Pull Ups
MOBILITY & WARM UP
EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 5 Kip Swings
SKILLS & SPECIFIC WARM UP
Mad Ball Clean
CONDITIONING
“DELIRIO ”
30 min AMRAP:
2 km Row
then in remaining time
5 Strict Pull-ups
15 Sit-ups
30 Wall Ball #9-6
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
20 Hollow Body Rock
SKILLS & SPECIFIC WARM UP
Shoulder Press – Push Press – Push Jerk
CONDITIONING
“HALF IS BETTER”
2 Rounds for Time:
100 Double Unders
50 S2O #43/30
25 Toes-to-bar
Scaled Version
2 Rounds for Time:
50 Single Unders
25 S2O #30/20
15 Hanging Knee Raises
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:
7 Toes To Bar/Hanging Leg Raises
7 Push Ups
7 Wall Ball
10 Glute Bridge
SKILLS & SPECIFIC WARM UP
10′ Practice Double Under
CONDITIONING
“KLING”
4 Round For Time:
25 Row Cals
60 Double Unders
