WARM UP
1 mile run; then:
6 Minute AMRAP of:
5 Pull-ups
7 Push-ups
10 Russian KB Swings
12 Single Leg Squats/Air Squats
SKILLS & SPECIFIC WARM UP
Squat Snatch – Burgener Warm Up (empty barbell)
5 x back squats
5 x behind-the-neck push press
3 x overhead squats + 2 snatch balance
3 x 3 position snatch
Then in 5′ increase weight at workout load
CONDITIONING
“THE PERFORMER ”
12 min AMRAP:
3 Squat Snatch #35/25
20 Sit Ups
WARM UP
1 mile run; then:
6 Minute AMRAP of:
5 Pull-ups
7 Push-ups
10 Russian KB Swings
12 Single Leg Squats/Air Squats
SKILLS & SPECIFIC WARM UP
Overhead Squat – Overhead Squats (empty barbell)
5 x back squats
5 x behind-the-neck shoulder press
3 x overhead squats + 2 sec hold
3 x overhead squats
Then in 5′ increase weight at workout load
CONDITIONING
“THEY WILL BE COMPETITOR ”
15 min AMRAP:
10 OH Squats, #53/25
15 Ring Rows
WARM UP
3 Rounds:
200 Meter Run
15 Sit-ups
5 Inchworms
3 Rounds:
10 Scap. Retraction
10 Russian Kettlebell Swings
10 Kettlebell Strict Press (5 Each Side)
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
Clean -Power Clean Warm Up
CONDITIONING
“THE CHIEF ”*
Five 3-minute AMRAPs in 19 minutes
3 Power Clean #60/40
6 Push Ups
9 Air Squats
Rest 1 Minute
*compare to 07.03.20
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS
MOBILITY & WARM UP
3 Rounds:
200 Meter Run
15 Sit-ups
5 Inchworms
3 Rounds:
10 Scap. Retraction
10 Russian Kettlebell Swings
10 Kettlebell Strict Press (5 Each Side)
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
Clean -Power Clean Warm Up
CONDITIONING
“THE CHIEF ”
Five 3-minute AMRAPs in 19 minutes
3 Power Clean #60/40
6 Push Ups
9 Air Squats
Rest 1 Minute