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
3 sets:
:30 single-unders
10 single-arm DB deadlifts, right
10 single-arm DB deadlifts, left
10 single-arm shoulder presses, right
10 single-arm shoulder presses, left
SKILLS & SPECIFIC WARM UP
DB Snatch Progression:
2x :30 shoulder taps
2x 8 DB deadlift + shrugs
2x 8 DB hang sumo deadlift high pulls
2x 8 DB power snatches
Pre-workout:
On a 8:00 clock:
5 attempts at a high box jump
2 sets:
4 alternating DB hang power snatches
4 box jump-overs
CONDITIONING
“HIP QUESTION”
8 rounds for time:
8 alternating DB hang snatches #22.5/15
8 box jump-overs #75/60
MOBILITY&WARM UP
On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 – 300 mt Run
Minutes 3+4 – 40 Double-Unders + 15 Slow Air Squats + 5 Strict Pull-Ups
Minutes 5+6 – 15 AB-Mat Sit-Ups + 15 Barbell Good Mornings
2 Rounds, not fore time:
5 Wall Squats
10 One leg Stiff-Legged Deadlifts
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull – Kipping – Toes to Bar
2 Rounds not for time; Feeling through the combination of the workout and increase intensity to workout pace in second rounds.
2 Deadlifts High Pull, 2 Toes to Bar
3 Deadlifts High Pull, 3 Toes to Bar
4 Deadlifts High Pull, 4 Toes to Bar
For Time:
21 – 15 – 9
Sumo Deadlifts High Pull #52/35
Toes to Bar
Post-workout:
EMOM 10:
5 barbell good mornings #52/35
MOBILITY & WARM UP
AMRAP 8 Min
1) 20 mt Alternating Elbow to Instep / 100 mt Jog
2) 20 mt Soldier Kicks / 100 mt Jog
3) 20 mt Alternating Side Lunge / 100 mt Jog
4) 20 mt High Knees / 100 mt Jog
5) 20 mt Butt Kickers / 100 mt Jog
6) 20 mt Side Shuffle / 100 mt Jog
SKILLS & SPECIFIC WARM UP
CLEAN – PUSH PRESS
2x :30 shoulder taps
2x 8 deadlift + shrugs
2x 8 deadlift high pulls
2x 8 power clean
2x 8 push press
CONDITIONING
” NOT FOR EVERYONE, BUT FOR ANYONE “
FOR TIME
Buy In 1989 mt Row; then:
34 Rounds IGYG
1 Barbell Man Makers #61/43
3 Barbell Push Press
5 Barbell Deadlift
10 Cal Assault Bike-Ski Erg
Barbell Man Maker = 1 Barbell Push Up + 2 Barbell Bent Row + 1 Clean Thruster
MOBILITY & WARM UP
AMRAP 12′
10 Single Unders
10 Single Unders (run in place)
20 Good Mornings (bar or PVC)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / Leg
10 Squat Therapy Squats
MOBILITY & SKILLS WORK
Squat Therapy – Back Squat
BACK SQUAT LOADING
1 Set
10 Back Squats (barbell)
3 Sets
3 Back Squats (increasing load)
1 Sets
5 Back Squats (moderate weight or desired starting weight)
CONDITIONING
“BACK SQUAT”
Every 2.30 min x 7 sets
5-5-5-5-5-5-Drop Off -10% x 3 drop set 10-10-10 or untill failure
Back Squat
Then:
100 Weighted Sit Ups for time #DB 22.5/15
Beginner Option:
Back squat 8-8-8-8-8
WARM UP
1 set:
20 jumping jacks
10 alternating spiderman stretches
20 jumping jacks
10 alternating reverse lunges
20 jumping jacks
1 set:
10 wall-ball front squats
10 push-ups to down dog
1 set:
10 wall-ball push presses
10 up-downs
1 set:
10 wall-ball shots
10 burpees over the object
SKILLS & SPECIFIC WARM UP
Overhead squat – Squat Therapy
On a 10:00 clock:
Build to a heavy set of 5 overhead squats from the floor.
CONDITIONING
“NANCY WAS WRONG”
5 rounds for reps:
On a 3:00 clock:
400 mt Run
AMRAP Overhead Squat #52/35
Rest 1:00 between rounds.
MOBILITY & WARM UP
4 Sets
200m Run
25 Single Unders
10 Down Ups
10 Alt. Leg V-Up
SKILLS & SPECIFIC WARM UP
Work 10 minutes on Double Unders
1 set (at workout pace):
20 Double Unders
15 Cal Row
5 Burpees Over The Row
CONDITIONING
“THE GHOST”
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
Rest 1:00 between rounds.
Target: 80-100 calories; 60-90 burpees; 300+ double-unders.
2 sets:
10 alternating spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups
2 sets:
:40 air squats
– Rest :20
:40 burpees
– Rest :20
SKILLS & SPECIFIC WARM UP
Rowing
Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row
Then:
Calculate Drag Factor
1 set:
250-m row
Then:
2X :30 Row, 2000 mt Pace rest :30
2x :30 Row, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Rowing Pace
CONDITIONING
“SPOT THE FLOW“
For time:
Row 250 m
– Rest 1:00
Row 500 m
– Rest 2:00
Row 1,000 m
– Rest 4:00
Row 500 m
– Rest 2:00
Row 250 m
beginner option if you don’t close the 250 mt test in less than 1 minute:
For time:
Row 200 m
– Rest 1:00
Row 400 m
– Rest 2:00
Row 800 m
– Rest 4:00
Row 400 m
– Rest 2:00
Row 200 m
Substitutions:
Bike Erg | 2 x distance
Assault Bike | 2.5 x distance
SkiErg | same distances
Run | same distance as beginner option
MOBILITY&WARM UP
Set 1
10 Toe Touch + Jump
10 Shoulder Press / SIde
10 Alternating Elbow to Instep on Box
Set 2
10 Sit-ups
10 Push Press / SIde
10 Box Step-up & Overs
Set 3
10 Alternating V-ups
10 Alternating Single-Arm DB Snatch
10 Box Step-ups
Set 4
10 V-ups
10 Alternating Single-Arm DB Snatch
10 Box Jump
SKILLS & SPECIFIC WARM UP
Push Press – Toes to Bar
3 sets, building in load:
10 push presses (empty bar)
8 push presses (light)
6 push presses (workout weight)
Rest 1:00 between sets.
1 set:
12 box jumps
9 push presses
6 toes-to-bars
AMRAP 18
15 box jumps #60/50
12 push presses #52/35
9 toes-to-bars
– Step down from the box.
MOBILITY&WARM UP
EMOM 8
1 set:
:40 unweighted good mornings
:40 up-downs (no jump)
:40 10 push-ups
:40 hang muscle cleans
:40 empty barbell good mornings
:40 burpees
:40 pike push-ups (floor)
:40 hang muscle cleans
SKILLS & SPECIFIC WARM UP
Clean – Handstand Push Ups
3 sets:
7 hang power cleans (building)
3-5 strict handstand push-ups
– Rest 1:30 between sets.
CONDITIONING
“ASIA WRONG”
For time:
23-17-11:
Hang power cleans #61/43; INT #52/35; BEG #35/25
13-11-7:
Strict handstand push-ups
Post-workout:
On a 10:00 clock:
3 hang power cleans
– Build to a heavy set.
