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
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups
SKILLS
Clean – Clean Warm up
CONDITIONING
“HANG SQUAT CLEAN”
Every 3 min per 21 min
2-2-2-2-2-2-2
Hang Squat Clean
Build up in weight
5 Rounds:
20 Alternating boydweight rdls
5 Push ups to downward dog pose
1:00 Bottom of the squat hold
SKILLS & MOBILITY
1 Set: (at workout pace)
6 Push Up Hand Release
6 Hang Squat Clean #43/35
12 Double Unders
CONDITIONING
“SUPER PUMP”
AMRAP 15′:
18 Push Up Hand Release
18 Hang Squat Clean #43/35
36 Double Unders
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups
SKILLS
Clean Warm Up
CONDITIONING
” MATH’S LESSON ”
AMRAP 15′
5 Hang Squat Clean #43/30
7 Push Press #43/30
35 Double Unders
MOBILITY & WARM UP
4 Rounds Not For Time
60 Second jump Rope
30 Second Front Plank (On Hands)
20 Dead Bug
10 Slow Air Squats
5 Walkouts
MOBILITY & SKILLS
Burgener Warm Up- CLEAN
CONDITIONING
“NICE ASS”
4 Rounds For Time
5 Burpees Plate #20/10
10 Hang Power Clean #52/35
15 Box Jumps #60/50
20 Cal Row
Time Cap 16′ Minutes
MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.
SKILLS & SPECIFIC WARM UP
Kb Swing – Turkish Get Up
CONDITIONING
“MAMMA THE TURKS” For Time 21 Turkish Get-Ups, Right Arm 30 Kettlebell Swings 15 Overhead Squats, Left Arm 30 Kettlebell Swings 15 Overhead Squats, Right Arm 30 Kettlebell Swings 21 Turkish Get-Ups, Left Arm
RX Use a single Kettlebell #24/16
MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.
SKILLS & SPECIFIC WARM UP
Clean Warm Up
EMOM 6′
3-Position Squat Clean (high hang, knee-level, floor)
CONDITIONING
HANG SQUAT CLEAN
Every 90 Sec
5-5-3-2-1-1-1
WARM UP
3′ Rope Jump
3 Rounds of:
10 Hollow Rock
15 Air Squats
15 Plate G2OH
MOBILITY & SKILLS
Hamstring – Low Back – Clean Warm Up
CONDITIONING
For Time
100-80-60-40-20: Double-unders
50-40-30-20-10: Sit-ups
25-20-15-10-5 of: Hang Squat Clean #35/25
Warm-up:
5′ Practice Double Unders; then 2 rounds of
10 V-Ups
20 Back extensions
30 Push-ups Hand Release
40 Squats
Mobility & Skills
Clean Warm Up – Kipping – Chest To Bar
5 Rounds
Each round is 2 minutes
5 Chest To Bar
Max reps Hang Squat Clean #60/40
Rest 45 sec between rounds
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