MOBILITY & WARM UP
800 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats
SKILLS & SPECIFIC WARM UP
6 Alt DB Snatch
6 Box Jumps
4 Alt DB Snatch
4 Box Jumps over
CONDITIONING
“OPEN 17.1”
For time:
10-20-30-40-50
Alt. DB Snatch, #22.5/15
15-15-15-15-15
Burpee Box Jump Overs #60/50
*Time cap: 20 mins
MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm DB Frontt 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
2 Rounds Not For Time
6 Burpees + 6 Alt Dumbell Snatch
4 Burpees over the DB + 4 Alt Dumbell Snatch
CONDITIONING
“THE PUNISHMENT“
For Time
40 DB Facing Burpees
40 Alt DB Snatch #22.5/15
40 DB Facing Burpees
40 Alt DB Hang Clean & Jerk
40 DB Facing Burpees
40 Sit Ups
Time Cap 20′
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
Clean Warm Up
CONDITIONING
“FORCED WORKS”
Team of 2
10 Stone Over Shoulder #70/30
1000 mt couplet Run
20 Alternate Dumbell Snatch #22.5/15
1000 mt couplet Run
10 Stone Over Shoulder #70/30
I GO YOU GO STYLE, EACH COMPONENT PERFORMS ALL REPETITIONS
MOBILITY&WARM UP
3 Rounds
400 Meter Run
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Warmup Set 1
6 Alternate DB Snatch
8 Single Arm Overhead Lunges
200 mt Run
10 Air Squat
Build to Workout Weight
Warmup Set 2
6 Alternate DB Snatch
8 Single Arm Overhead Lunges
200 mt Run
10 Air Squat
CONDITIONING
“DEVIL’S DUMBELL“
5 Rounds For For Time:
10 Alternate DB Snatch #22.5/15
20 Single Arm Overhead Lunges
400 mt Run
50 Air Squat
MOBILITY&WARM UP
3 Rounds Not For Time
60 Second jump Rope
30 Second Front Plank (On Hands)
20 Dead Bug
10 Slow Air Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Burgener Warm Up
CONDITIONING
“Dizzying Speed”
AMRAP 18:
60 Double-Unders
30 Alternate Dumbbell Snatch #22.5/15
15 Push Up Dumbell Pull Through #22.5/15
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
MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
600 mt Easy Jog
3 Rounds:
5 Strict Pull-Ups
10 Slow Wall Squats
15 Pushups
20 AB-Mat Sit-Ups
2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats
SKILLS
Burgener Warm Up
CONDITIONING
“18.0”
For time – 8’ TIME CAP
21-15-9
Dumbell Snatches #22.5/15
Burpees Over the DB
MOBILITY & WARM UP
3 Rounds
100 Meter Run
5 Russian Baby Makers
10 Warrior Squats
5 Inchworms
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP
5 Snatch Deadlift
5 Hang Muscle snatch
5 Good Morning
5 Snatch Grip Push Press Behind the neck
5 Romanian Deadlifts
5 Power snatch
2 Rounds; increase Intensity & Load
200 Meter Run
6 Alternating Dumbbell Snatches
6 Dumbbell Squats
CONDITIONING
“Hit and Run”
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches # 22.5/15 kg
21 Single Dumbbell Squats # 22.5/15 kg
WARM UP
400 mt jog; Then 2 rounds of:
20 mt walking Lunge with torso twist
200 mt Run
20 mt walking High Kick
200 mt Run
20 mt Walk On Toe Touch
200 mt Run
MOBILITY & SKILLS
Burgener Warm Up – Kipping
CONDITIONING
For Time
Buy in 100 Double Unders; Then:
4 Rounds
400mt Run
15 Toes To Bar
7 Db Snatch #22/15
15mt One Arm Overhead Walking Lunges #22/15
Alternate L/R Arms Every Rounds
WARM UP
40 Hand-to-hand swings light kettlebell
30 Alternating floor press
20 Ground to Overhead
10 Boot Strappers
10 Armbars, 5 per side
6 Windmills, 3 per side
MOBILITY & SKILLS
Squat Therapy – Burgener Warm Up
CONDITIONING
For Time
20 Alternate Dumbell Snatch #25/15
40 Clusters #30/20
60/40 Calorie Row
ACCESSORY WORK
5 x 1 Mile Air Dyne #80% FCmax
Rest 2:00 between efforts
s
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