MOBILITY & WARM UP
12 Minutes For Quality
30 Single Unders
15 Ab-Mat Sit-ups
200 Meter Run
15 Goblet Squats (Light Kettlebell)
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
CONDITIONING
“PROFESSOR X”
FOR TIME:
5 ROUNDS:
5 Power Snatch #61/43
50 Double Unders
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)
7 Box Jump Over
14 Ketlebell Swing #24/16
100Mt Run
CONDITIONING
“FREQUENCY”
3 Rounds For Time: time cap 20′
20 Box Jump Over
30 Ketlebell Swing #24/16
400Mt Run
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP
CONDITIONING
20 Deadlifts #100/70
Run 400m
20 KB swings #24/16
Run 400m
20 Overhead Squats #52/35
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps #60/50
Run 400m
20 DB Squat Cleans 22.5/15
Run 400m
DAY OFF!!!
La regola del cielo è la perfezione. La regola dell’uomo è la ricerca della perfezione.
“Johann Wolfgang Goethe”
WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Clean Warm Up – Deadlift
CONDITIONING
A) EMOM 8 minutes
1x Clean Deadlift + 2x Hang Power Clean + 3x Front Squat
Rest 4′
B) 10 rounds
15 seconds max reps Deadlift #102/75
Rest 45 seconds
DAY OFF!!!
“Lo sport contiene in sé una forte valenza educativa, per la crescita della persona: crescita personale, nell’armonia di corpo e di spirito, e crescita sociale, nella solidarietà, nella lealtà, nel rispetto.”
WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Burgener Warm Up – Front Squat
STRENGHT
In 12 minutes find your 3 RM of:
Front Squat
CONDITIONING
For Max Rounds & Reps
Max rounds in 3 minutes of
3 DB Power snatch #20/12 + 7 Burpees
Rest 2:00 after completion
Max rounds in 3 minutes of
3 DB Hang Power Clean & Press #20/12 + 7 Box jumps #60/50
Rest 2:00 after completion
Max rounds in 3 minutes of
3 DB Deadlift #20/12 + 7 Knees to elbows
