MOBILITY & WARM UP
4 sets:
100-meter run
10 alternating Cossack squats
10 scap retraction
10 kip swing
5 up-downs + jump and reach
MOBILITY & SKILLS
Squat Clean – Running Warm Up
1 set:
3 squat cleans/person
– Rest :30-1:00.
5 squat cleans/person
CONDITIONING
“PARTNER BADGER”
3 rounds for time with a partner:
30 squat cleans #43/30
30 pull-ups
800-meter run
MOBILITY & WARM UP
Every 1:00, for 15:00 (3 Rounds):
Station 1 – 40mt Bear Crawl
Station 2 – 10 Empty Barbell Romanian Deadlift
Station 3 – :50s Warrior Squats
Station 4 – 10 Alternate OH Lunges
Station 5 – 10 Muscle Clean
SKILLS & SPECIFIC WARM UP
DB/KB Deadlift – DB/KB Hang Clean – DB/KB Jerk
5 sets for load:
3 DB/KB hang power cleans
3 DB/KB push jerks
– Build to your heaviest set.
1 set:
9 DB deadlifts
6 DB hang power cleans
3 DB push jerks
CONDITIONING
“DUMBELL DT”
5 Rounds For Time
12 DB Deadlifts #22.5/15 (if sub with BB #70/45)
9 DB Hang Power Cleans #22.5/15
6 DB Push Jerks #22.5/15
*if you sub with BB, compare to 03.10.22
MOBILITY & WARM UP
3 sets:
100m Jog
5-10 Ring Rows (Or body rows)
5 inchworms
10 hanging scap retractions
5 Air Squats
SKILLS & SPECIFIC WARM UP
Running Warm Up
1 set (at workout pace)
50m Run
2 Strict pull ups
4 Push ups
6 Air Squats
CONDITIONING
“MURPH”*
1600 mt Run
100 Pull Ups
200 Push Ups
300 Air Squats
1600 mt Run
If You have a Vest or Body Armor wear it Vest #9/6
Partition the Pull-Ups, Push-Ups, and Squats as needed.
No Target time
Scale to finish near the target score:
“Murph”
800m Run
50 Pull Up
100 Push Up
150 Squat
800m Run
*With or without a 20/14 Vest
*compare to 30.05.22
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
Pull Up – Running Warm Up
1 set (at workout pace):
4 rounds:
2 Pull Ups
100m Run
2 Pushups
100m Run
2 Air Squats
CONDITIONING
“HAWAII”
4 rounds in a 17 minutes Time Caps
10 Kipping Pull Ups
200m Run
10 Pushups
200m Run
10 Air Squats
200m Run
WARM UP
1 set:
10 alternating Spiderman Reach
10 inch worms
10 air squats
1 set:
10 squat therapy reps (against the wall)
10 hand-release push-ups
10 alternating Scorpion stretches
1 set:
5 wall walks (partial range of motion)
10 squat therapy reps (against the wall)
3 wall walks (full range of motion)
SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up
4 sets for load (1 set every 2 minutes)
3 overhead squats (from the floor)
– Build to your heaviest set of the day
CONDITIONING
“RANDY OFF THE WALL”
For time:
75 Snatches #35/25
– Perform 3 wall walks every 2 Minutes.75 Snatches #35/25
– Start at 0:00 with 3 wall walks.
MOBILITY & WARM UP
3 Sets
1:00 Cardio (moderate)
10 Single Arm Press (each arm, moderate)
15 Banded Good Morning
10 Step Ups
MOBILITY & SKILLS WORK
Push Press
-Then-
take 10:00 to build Up to Push Press weight from the floor
1 set (at workout pace):
2 Push Presses (at workout weight)
2 KettleBell Swings (at workout weight)
2 Box Jumps (at workout height)
CONDITIONING
“JACK”
AMRAP 20 Minutes
10 Push Presses #52/38
10 KettleBell Swings #24/16
10 Box Jumps #60/50
Beginner
AMRAP 15 Minutes
10 Push Presses #43/30
10 KettleBell Swings 20/12
10 Box Jumps #50/40
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 8 (2 Rounds)
1- 100Mt Run
2- 3 Push Up 6 Lunges 9 Sit Ups
3- 5 Walkout
4- 10 Hollow Body + 10 Super Man
CONDITIONING
” CHAD ”*
For Time
1000 Box Step Ups #50 cm
If you have a back pack wear it #20/15
*compare to 23.11.20
MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch
1 Round
10 Single arm DB/KB Front Squat/side
10 SIngle Arm DB/KB Push Press/side
10 Sit Ups
200m Run
1 Round
10 DB/KB Single arm Thrusters/side
10 DB/KB Staggered Stance RDL Deadlift/leg
10 Sit Ups
200m Run
SKILLS & SPECIFIC WARM UP
Thrusters – Stone Over Shoulder
CONDITIONING
“SEALS”
For Time (with a Partner)
Buy-In: 2,006 meter Ski Erg
Then, 15 Rounds of:
12 DB Thrusters #2×22.5/15
10 Stone Over Shoulders #70/45
Cash-Out: 2,947 meter Bike
*Every 7 minutes, perform 22 Burpees (each)
Time Cap: 40 minutes
With a running clock, as fast as possible perform the prescribed work in the order written. Athletes must accomplish the 2,006 meter ski before moving on to the 15 rounds of dumbbell thrusters and stone over shoulders. If you don’t have a Stone, use a Dead Ball, Sandbag, or other odd object. After the 15 rounds, athletes must accomplish the 2,947 meter bike.
MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch
1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run
1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run
SKILLS & SPECIFIC WARM UP
Clean Warm Up
In 5 minute Build weight for DT
CONDITIONING
“MGW HERO”
Fot Time in 45 min Time Cap
JERRY
1600mt Run (8x200mt split)
2K Row (8x250mt split)
1600mt Run (8x200mt split)
Then:
DT
5 ROUNDS (Split every Round)
12 Deadlift #70/50
9 Hang Power Clean #70/50
6 Push Jerk #70/50
Then
JASON (Synchro)
100-75-50-25 Air Squat
5-10-15-20 Bar Muscle Up (Scaled 2x Pull Up)
MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch
1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run
1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run
SKILLS & SPECIFIC WARM UP
Clean Warm Up
Rounds
A:
9 American Kettlebell Swings #24/16
6 Burpees
3 Ground-to-Overheads #43/30
B:
Wall Ball
CONDITIONING
“DORIE”
AMRAP (with a Partner) in 20 minutes
Buy In:
150 meter Partner Carry (each)
Then:
Partner A completes 1 round of:
15 American Kettlebell Swings #24/16
10 Burpees
5 Ground-to-Overheads #43/30
While Partner B performs:
Max Wall Ball Shots #9/6
Partners rotate each round until team completes 150 Wall Balls
Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time)
