WARM UP
4 Rounds, Not for Time:
10 alternate scorpion stretch
5 Single arm kb deadlift x side
5 Single arm kb swing x side
10 Squat Jump
SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Snatch
Accessory
EMOM 10:
1 Hang Squat Snatch + 2 Overhead Squats
CONDITIONING
“PAPAYA“
AMRAP 9
8 Single-Leg Squats / Leg
4 Box Jump Overs #60/50
2 Hang Squat Snatches #52/35
MOBILITY & WARM UP
On the 2:00 x 18:00 (3 Rounds):
Minutes 1+4 – 300 mt Run
Minutes 2+5 – 30 Double-Unders + 1O Wall Squats + 5 Strict Pull-Ups
Minutes 3+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings
5-4-3-2-1:
Walkouts
Spiderman + Reach (each side)
SKILLS & SPECIFIC WARM UP
10′ practice on Handstand Push Ups
CONDITIONING
In a 25′ Time Cap; 5 Rounds For Time
6 Single Arm Kb Snatch #24/16
14 Hanstand Push Ups
20 KB Overhead Walking Lunges #24/16 ( Unbroken for 10 )
22 Pull Ups
WARM UP
4 Rounds, Not for Time:
10 alternate scorpion stretch
5 Single arm kb deadlift x side
5 Single arm kb swing x side
5 Squat Jump
SKILLS & SPECIFIC WARM UP
Db Snacth
4 RND
5 Commando Pull Up
10 Alternating Single-Leg Squats
10 Alternating DB Snatches (INCRESE WEIGHT EVERY ROUND)
CONDITIONING
“INTENSIVE“
For Time:
15 Commando Pull Up
40 Alternating Single-Leg Squats
40 Alternating DB Snatches #22.5/15
12 Commando Pull Up
30 Alternating Single-Leg Squats
MOBILITY & WARM UP
AMRAP 10:
200m Jog
10 Hollow Rocks
10 Arch-ups in Prone
10 DB Side Bends / Side
MOBILITY & SKILLS
GHD Hip Extension
Set 1
10 BB Good Mornings #20/15
10 Straight Leg Sit-ups
Set 2
5 Staggered Stance Good Mornings / Leg #20/15
10 Butterfly Leg Sit-ups
Set 3
:20 Superman Hold on GHD
10 Weighted Sit-ups
Set 1
2 Sets:
5-10 GHD Hip Extensions
CONDITIONING
“HIP HIP HURRA!”
AMRAP 20:
10 GHD Hip Extensions
100m Sand Bag Farmer Carry #25
10 Weighted Sit-ups #9/6
Add 10 reps to the Hip
Extensions and sit-ups after
each round
MOBILITY & WARM UP
10 Sets
5 Burpees Over Partner
MOBILITY & SKILLS
Ktb Swing
Set 1
30mt High Knees
30mt Butt Kickers
20 Straight leg sit-ups
Set 2
30mt Skip for Height
30mt Side Shuffle (switch directions half way)
10 Sit Up
Set 3
30mt Up-Down + Broad Jump
30mt Walking Lunge
10 Ab Mat Sit Up
Set 1
10 Walking Lunges
10 Tuck Jumps
10 KB Deadlift
10 Sit-ups
Set 2
10 Jumping Squats
10 Box Step-ups
10 Russian KB Swings
10 Seated Leg Raises
Set 3
10 Box Step-ups
10 KB Swings (workout height and weight)
10 Seated L Hold
CONDITIONING
“LOVE MY PARTNER”
For Time:
200 Box Step-ups #60/50
150 KB Swings #32/20
WARM UP
Set 1
50 Cross Country
40 Jumping Jacks
30 Skier Jacks
20 Good Morning
10 Inchworm
Set 2
10 Ring Rows
10 Clean Grip Deadlifts (empty barbell)
10 Bent Over Rows (empty barbell)
Set 3
10 Jumping Pull-ups / Pull ups
5 Clean Pulls (empty barbell))
5 Partial Front Squats
5 Strict Press
Set 4
5 Pull-ups / chest to bar
10 Power Cleans ((empty barbell)
10 Push Press
Set 5
5 Pull-ups
10 Clean & Jerk
Into 3 Rounds, Not for Time:
10 RDL
10 bent-over rows
10 high pulls
10 shoulder presses
SKILLS & SPECIFIC WARM UP
Kipping – Chest To Bar – Clean Warm Up
CONDITIONING
“UNTILL THE END”
EMOM 12
Odd: 15 Chest To Bar
Even: 8 Hang Cleans & Jerk #52/35 (no drop bar)
WARM UP
Set 1
10 Toe Touch + Jump
10 Alternating DB Deadlift
10 Alternating Elbow to Instep on Box
Set 2
10 Sit-ups
10 Alternating DB Single Arm Sumo Deadlift High Pulls
10 Box Step-up & Overs
Set 3
10 Alternating V-ups
10 Alternating Single-Arm DB Snatch
10 Box Jumps or Step-ups
Set 4
10 V-ups
10 Alternating Single-Arm DB Snatch
10 DB Box Step Overs
SKILLS & SPECIFIC WARM UP
Kipping – Toes To Bar
3 Sets:
12 Alternating Seated DB StrictPress
12 Box Assisted Single-LegSquats
12 Double DB Bent Over Rows
Then:
1 Set:
3 Toes-to-Bar
6 Alternating Single-Arm DB Snatch (Use workout weight)
9 DB Box Step Overs
6 Alternating Single-Arm DB Snatch
3 Toes-to-Bar
CONDITIONING
“UP & DOWN“
For Time:
30 Toes-to-Bar
40 Alternating Single-Arm DB Snatch #22.5/15
50 DB Box Step Overs #22.5/15 – #60/50
40 Alternating Single-Arm DB Snatch
30 Toes-to-Bar
WARM UP:
Set 1:
Every 2:00 for 5 sets:
:20 Walking Hamstring Scoop Stretch
:20 Good Morning + Jump
:20 Duck Walks
:20 Lateral Hops
Set 2:
Every 1:00 for :40 work sets:
1) Box Step Over // Stay low, step over the box in a squat position th
feet touch the top
2) Box Step Over // Turn 180 degrees on top of the box.
3) Box Jump Over // Stay low.
4) Box Step Over // Stay low and turn 180 degrees on top of the box.
Step down backwards off the box
5) Burpee Box Jump Over // Step down into and step up from the
burpee
SKILLS & SPECIFIC WARM UP
Clean Practice (clean Deadlift-Clean Pull-Power Clean)
SKILL WORK:
In 10 min For Load
1 Clean Deadlift + 1 Clean Pull + 1 Power Clean
2 Sets:
3 Unbroken Deadlifts (workout weight)
3 Burpee Box Jump Overs (workout height)
CONDITIONING
“TABLE OF THE THREE”
AMRAP 10:
3 Burpee Box Jump Overs #60/50
3 Deadlifts
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts
RX: #102/70 – Int: #82/55 – Beg: #52/35
Continue adding 3 reps to each
movement until time expires.
WARM UP:
Set 1:
10 Alternating Spiderman Stretch
5 Push-up to Down Dog
10 Leg Swings / Leg (across body)
Set 2:
:
10 Alternating Cossack Squats
5 Up-Downs
10 Tuck Jumps
Set 3:
10 Lunges (hand at the shoulders)
5 Burpees
10 Broad Jumps (jump 2-3-ft. forward)
SKILLS & SPECIFIC WARM UP
DB Clean
3 DB Muscle Cleans
3 DB Power Cleans
3 DB Squat Cleans
Toes To Bar
1 Set
5 Burpee Broad Jumps
10 DB Front Rack Lunges
5 Toes-to-Bar
CONDITIONING
“TEAL“
AMRAP 15
10mt Burpee Broad Jumps
20 DB Front Rack Lunges #15/10
10 Toes-to-Bar
WARM UP
5 Sets:
:30 Hamstring Scoop Stretch
:30 Med Ball Ground-to-Overhead
:30 Med Ball Wood Chopper
:30 Med Ball Thruster
SKILLS & SPECIFIC WARM UP
Clean – Pistol
3 Mini-Rounds
8 Single-Leg Squats or Variations
7 Power Cleans (increase loading each round)
CONDITIONING
“2016 REGIONALS – EVENT 4“
4 ROUNDS FOR TIME:
28 Single-Leg Squats
15 Power Cleans #52.5/35
