WARM UP
EMOM 12′
Station 1 – 100Mt Run
Station 2 – 15 Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating Kb Russian Swing
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Romanian Deadlift
SKILLS & SPECIFIC WARM UP
DEADLIFT
On a 5:00 Clock
10 Deadlifts
10 High Knees
10 Butt Kickers
10 Alternating Elbow Rack Stretches
CONDITIONING
“REINFORCED”
3 Rounds For Time:
800m Run
50 Deadlifts #43/30
WARM UP
Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 50m Side Shuffle Each Direction
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Run Backwards
Partner 2: Hang Squat Snatch
SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up
5 Deadlift Snatch Grip
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squat
Then:
Athletes have 10:00 to build up to a heavy complex of 3 muscle
snatches + 2 power snatches + overhead squat.
CONDITIONING
“NANCY”
5 Rounds For Time:
400m Run
15 Overhead Squats #43/30
INT. #35/25
BEG. #20/15
WARM UP
Set 1:
15 Pulls on the rower (Easy pace)
5 Squat Therapy reps against a wall (start an arms distance away)
Set 2:
At a 15-18 Strokes per minute pace, notice your /500m. It should be a high
number, and your stroke rate should be relatively hard to hit because it’s
slower than we would typically go.
15 Pulls on the rower (15-18 Strokes per minute pace)
5 Squat Therapy reps against a wall (move a few steps closer to the wall)
Set 3:
15 Pulls on the rower (18-20 Strokes per minute pace)
5 Squat Therapy reps against a wall (move a few steps closer to the wall)
Set 4:
15 Pulls on the rower (Below 25 Strokes per minute pace)
5 Squat Therapy reps against a wall (as close to the wall as possible while maintaining proper squat form)
SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Wall Ball Shot
4 Sets:
:20 Row
Rest :10
:20 Wall Balls (no more than 7 reps)
Rest :10
CONDITIONING
“THE PACER”
For Time:
20 Pulls on the Rower
15 Wall Balls #9/6
Row until you accumulate
2000/1600m
WARM UP
Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms
Part 2
Sets 1-3:
:20 Single Unders
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Unders or Attempts
:10 Rest
:20 Walking Lunges
:10 Res
SKILLS & SPECIFIC WARM UP
Burgener warm up – DB Snatch
On a 6:00 Clock
DB Windmills
DB Single-Arm Overhead
Squat
Set 1:
:20 Alternating Reverse Lunge + High Knee
Rest :10
:20 Single Unders
Rest :10
Set 2:
:20 Walking Lunges
Rest :10
:20 Double Unders or Attempts
Rest :10
Set 3-4:
:20 Overhead Walking Lunges (increase weight each set)
Rest :10
:20 Double Unders or Triple Under Attempts
Rest :10
CONDITIONING
“THE ODER COUPLET”
5 Round For Time:
50 Double Unders
20m Single-Arm Overhead
Walking Lunges #22.5/15
WARM UP
Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms
Part 2
Sets 1-3:
:20 Single Unders
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Unders or Attempts
:10 Rest
:20 Walking Lunges
:10 Res
SKILLS & SPECIFIC WARM UP
10 minute to work on Double Unders
Accumulate:
20 DB Windmill
20 DB Turkish Get Up
CONDITIONING
“I SEE BLACK”
AMRAP 12
60 Double Unders
100 mt (5x20mt section) Pinch Grip Walk #2×15/10
every break, add 1 double unders in next round
Score is less Double Unders
WARM UP
Set 1
10 Pulls on the rower (Easy pace)
10 Deadlift (Barbell)
Set 2:
10 Pulls on the rower (18-20 Strokes per minute pace)
10 Deadlift
Set 3:
10 Pulls on the rower (22-24 Strokes per minute pace)
10 Deadlift; Add #20/10
Set 4:
10 Pulls on the rower (26-30 Strokes per minute pace)
5 Deadlift; Add#50%BW
Set 5:
10 Pulls on the rower (35-40+ Strokes per minute pace)
5 Deadlift; Add 80% BW
SKILLS & SPECIFIC WARM UP
Double Unders
EMOM 10:
Odd- Build Up for 3 Hang Power Cleans
Even- :20 Double Under or Single Under Practice
CONDITIONING
“OH MY DARLING”
AMRAP 12
60 Double Unders
40/30 Calorie Row
20 Deadlifts #83/56
Scaled
AMRAP 12
60 Single Unders
24/16 Calorie Row
15 Deadlifts #50%BW
WARM UP
On a 8:00 Clock:
45 sec Row
10 Knee push ups
10 Kip Swing
SKILLS & SPECIFIC WARM UP
Shoulder Press
2 Rounds of:
10 Shoulder Presses Empty Barbell rest 1 min
rest 90 sec
2 Rounds
5 Shoulder Presses Increase Weight at Workout Load
GYMNASTIC SKILLS
2 Min practice on Kip
1 Rounds of
3 Kip Swing+3 Kips
3 Kip Pull Ups
2 Min on Kip Chest To Bar or Bar Muscle Up
CONDITIONING
“HOW MANY DO YOU DO?”
10 Rounds, Each for Time:
1 minute Row for calories
rest 15 sec
30 sec Shoulder Press #43/30
rest 15 sec
WARM UP
EMOM 16′
Station 1 – 40 sec Row; increase every round
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating Kb Russian Swing
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Romanian Deadlift
SKILLS & SPECIFIC WARM UP
Burgener warm up – Kb Snatch
CONDITIONING
“THE PERFECT COUPLE”
5 Rounds, Each for Time:
500 mt Row
21 Kb Snatch, #24/16
WARM UP
EMOM 16′
Station 1 – 100 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Romanian Deadlift
SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up
CONDITIONING
“TAKE BREATH”
5 Rounds, Each for Time:
Row 250m
5 Power Snatch, #53/35
Run 200m
*Go every 5 minutes
EMOM 16′
Station 1 – 100 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Romanian Deadlift
SKILLS & SPECIFIC WARM UP
FRONT SQUAT
CONDITIONING
“IT’S LEGS?”
Every 4 min for 20 min:
400m Run
10 Front Squats #60-40
