MOBILITY & WARM UP
EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Pull-Ups + 5 Kip Swings
SKILLS & SPECIFIC WARM UP
Squat Therapy – Over Head Squat
CONDITIONING
“CARROW ”
AMRAP 12 Minutes:
65 Double Unders
25 Overhead Squats #43/30
15 Push-ups
MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats
SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat
5′ to find Weight Work
CONDITIONING
AMRAP 15′
9 Overhead Squats #61/43
15 Cal Row
21 Burpees Over The Row
MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats
SKILLS & SPECIFIC WARM UP
Squat Therapy – Over Head Squat
CONDITIONING
“BRUUUMM!!!”
3 Rounds For Time:
30 Over Head Squat
30 AB-Mat Sit Ups
400 Mt Run
MOBILITY & WARM UP
Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups
SKILLS & SPECIFIC WARM UP
Overhead Squat – Burgener Warm up
CONDITIONING
“JAILBREAK”
10 Rounds For Time
1 Power Snatch #70/45
3 Overhead Squats #70/45
MOBILITY & WARM UP
10 Minutes For Quality
30 Single Unders
15 AbMat Sit-ups
30 Double Unders
10 Plate Overhead Squats #15/5
SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat
CONDITIONING
“NANCY”
5 Rounds For Time
400 mt Run
15 Overhead Squats #43/30
– Beginner: 17-20+ minutes
– Intermediate: 13-16 minutes
– Advanced: 10-12 minutes
– Elite: <9 minutes
MOBILITY & WARM UP
AMRAP 12 Minutes For Quality
15 PVC Overhead Squats
10 Calorie Any Machine
5 Down Unders
3 Walkouts
SKILLS & SPECIFIC WARM UP
Overhead Squat – Burgener Warm Up
Warmup Set 1: 6 Power Snatches, 6 Overhead Squats, 6 Burpees Performed With Lighter Weight
Warmup Set 2: 4 Power Snatches, 4 Overhead Squats, 4 FBBurpees Performed With Workout Weight
CONDITIONING
“Jump On And Off”
AMRAP 10:
6 Power Snatches #43/30
9 Overhead Squats #43/30
12 Facing Bar Burpees
MOBILITY & WARM UP
3 Rounds
30 Each:
PVC Pass Throughs
Single Unders
PVC Overhead Squats
Single Unders
3 Rounds
30 Each:
Glute Bridge
Superman Static Hold
Banded Good Mornings
SKILLS & SPECIFIC WARM UP
Overhead Squat – Take 10′ tu build your max Unbroken Double Unders
CONDITIONING
AMRAP 16:
15 Overhead Squats #43/30
30 Cal Row
15 Deadlifts #43/30
30 Cal Row
MOBILITY & WARM UP
3 Rounds:
200 Meter Run
15 Glute Bridges
10 Russian Baby Makers
5 Spiderman + Reach (Each Side)
15-12-9:
Medicine Ball Deadlifts
Medicne Ball Strict Press
Medicine Ball Thrusters
2 Rounds of:
5 Snatch Deadlift
5 Hang Muscle snatch
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
SKILLS & SPECIFIC WARM UP
Build to Final Overhead Squats
After Each Weight Jump: 100 mt Run + 3 Box Jump
CONDITIONING
“CRAZY COACH”
AMRAP 3 minutes:
200 mt Run
18 Box Jump #60/50
Max Overhead Squat #35/20
Rest 3 Minutes
AMRAP 3 minutes:
200 mt Run
15 Box Jump #60/50
Max Overhead Squat #43/30
Rest 3 Minutes
AMRAP 3 minutes:
200 mt Run
12 Box Jump #60/50
Max Overhead Squat #52/38
Rest 3 Minutes
AMRAP 3 minutes:
200 mt Run
9 Box Jump #60/50
Max Overhead Squat #61/43
MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 18 (3 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats
SKILLS & SPECIFIC WARM UP
Overhead Squat
5 Snatch Grip Deadlifts +5 Hang Muscle Snatch+5 Overhead Squats
CONDITIONING
“WELCOME TO THE REAL WORLD”
21 Overhead Squats #43/30
200 mt Run
21 Lateral Burpees
15 Overhead Squats #43/30
200 mt Run
15 Lateral Burpees
9 Overhead Squats #43/30
200 mt Run
9 Lateral Burpees
MOBILITY & WARM UP
3 Rounds, at low intensity:
18/15 Calorie Row
5 Slow Wall Squats
5 Walkouts
1 Round of “Strict Cindy”
12/9 Calorie Ski Erg
30 Sec. Alternate Spiderman & Reach
30 Sec. Alternating Warrior Squats
5 Empty Barbell Overhead Squats
SKILLS & SPECIFIC WARM UP
Overhead Squats
21 – 18 – 15 – 12 – 9 – 6 – 3
Calorie Row
Lateral Burpees
Overhead Squats #30/20
Time Cap 18′
