WARM UP
Set 1-3
:20 Medball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups
Sets 2-4:
:20 Counterbalance Squats to Medicine Ball
:20 Down Unders
:20 Medicine Ball Strict Press
:30 Rest Between Sets
.
SKILLS & SPECIFIC WARM UP
Clean
EMOM 8′
3 Squat Clean #80% 1 RM
CONDITIONING
“BASIC SCHEME”*
AMRAP 12:
9 Unbroken Deadlifts #50/35
6 Burpees
3 Unbroken Power Cleans
*Compare to 26.04.22
MOBILITY & WARM UP
1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
Then: 2 Rounds of
10 Hollow Body Rocks
10 Push Ups
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Pull Ups
SKILLS & SPECIFIC WARM UP
Clean Warm Up
In a 10 min, build up to a heavier 1 rep Power Clean.
CONDITIONING
“MUSCLE GROWT”
For Time With a Partner
25 Rounds Of:
While A do Max Cal Assault Bike/Ski Erg
B do 1 Round Of
1 Wall Walk
3 Power Clean #90% of 1 Rm of the day
6 Toes To Bar
Change Every Round
MOBILITY & WARM UP
400 mt jog Thn:
5 Sets:
10 Leg Swings / Leg
10 Hamstring Scoop Stretch
10 Overhead Walking Lunges (PVC)
10 Shoulder Press (PVC)
SKILLS & SPECIFIC WARM UP
Clean – Burpees
5 Deadlift
5 Clean Pull
5 Muscle Power Clean
5 Hang Power Clean
5 Power Cleans
In a 15 min time clock, Build Heavy Power Clean Complex
1 Power Clean + 1 Hang Power Clean
Then:
5 Reps x 1 Power Clean at workout weight every :10 or Less
CONDITIONING
“I SEEM TO KNOW IT”
For Time:
15-12-9-6-3
Power Cleans #61/43
Bar-Facing Burpees
BEGINNER:
For Time:
7-6-5-4-3
Power Cleans #43/30
15-12-9-6-3
Bar-Facing Burpees
WARM UP
Set 1
10 Double Unders/20 Single Unders + 100mt easy run
10 Deadlift (Barbell)
Set 2:
10 Double Unders/20 Single Unders + 100mt moderate run
10 Deadlift #50%BW
Set 3:
10 Double Unders/20 Single Unders + 100mt fast run
10 Deadlift; Add #75%BW
Set 4:
10 Double Unders/20 Single Unders + 100mt fastest run
5 Deadlift; #85%BW
Set 5:
10 Double Unders/20 Single Unders + 200mt run ( workout pace )
5 Deadlift; # 90% BW
SKILLS & SPECIFIC WARM UP
Clean – Clean Warm Up
EMOM 10:
Odd- Build Up for 3 Hang Power Cleans
Even- :20 Double Under or Single Under Practice
CONDITIONING
“DEATH MAN JUMP”
1 min On / 1 min Off
15 Double Under
Max Power Clean in remaning Time #50% 1 RM*
*Go until you have reached 100 reps
WARM UP
5 Sets:
10 Leg Swings / Leg
10 Hamstring Scoop Stretch
10 Overhead Walking Lunges (PVC)
10 Shoulder Press (PVC)
SKILLS & SPECIFIC WARM UP
Clean
5 Deadlift
5 Clean Pull
5 Muscle Power Clean
5 Hang Power Clean
5 Power Cleans
In a 12 minutes Build to a heavy complex of the day:
Power clean +
Hang power clean
Then:
5 Unbroken Reps at Workout Weight
CONDITIONING
“WILD FORCE”
For Time:
15-12-9-6-3
Power Cleans #61/43
Bar-Facing Burpees
WARM UP
Set 1-3
:20 Medball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups
Sets 2-4:
:20 Counterbalance Squats to Medicine Ball
:20 Down Unders
:20 Medicine Ball Strict Press
:30 Rest Between Sets
.
SKILLS & SPECIFIC WARM UP
Clean
EMOM 8′
3 Squat Clean #80% 1 RM
CONDITIONING
“BASIC SCHEME”
AMRAP 12:
9 Unbroken Deadlifts #50/35
6 Burpees
3 Unbroken Power Cleans
WARM UP
Set 1
10 Alternating Spiderman Stretch
10 Prone Arch-ups
10 Straight Leg Sit-ups
Set 2
20 Alternating Knee-to-Elbow in Plank
20 Hollow Rocks
20 Alternating V-ups
SKILLS & SPECIFIC WARM UP
Clean Warm up – Toes to Bar
In a 10 minute clock
Build to a heavy single power clean
3-4 Sets
2 Power Clean
4 Toes To Bar
CONDITIONING
“DUST EATERS”
AMRAP 10:
5 Power Cleans #70/47
10 Toes-to-Bar
MOBILITY & WARM UP
2 sets
5 side plank reach-throughs / side
5 PVC pass throughs
5 push-ups + 2 shoulder taps
5 Supermans
5 tuck jumps
1 set
10 scap pull-ups
:20 partial wall-walk hold
1 set
10 kip swings
3 wall walks
1 set
5 kip swings
5 kips
3 wall walks
8 Minute AMRAP of:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)
SKILLS & SPECIFIC WARM UP
Clean
4 sets:
5 Power Clean (increasing load)
CONDITIONING
“HEAVY DAY POWER CLEAN”
5-5-3-3-3-1-1-1-1
9 sets rest 2 min
WARM UP
2 Rounds, Not for Time:
300 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
300 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS & SPECIFIC WARM UP
Clean Warm Up
CONDITIONING
“HOLLEYMAN”
30 Rounds for Time:
5 Wall Balls #9/6
3 Handstand Push-ups
1 Power Clean #102.5/70
30 Rounds for Time:
5 Wall Balls #9/6
1 Handstand Push-up
1 Power Clean #85/55
30 Rounds for Time:
5 Wall Balls #6/4
3 Push-ups
1 Power Clean #43/30
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)
SKILLS & SPECIFIC WARM UP
Over Head Squat
CONDITIONING
“CLEAN & JERK ”
Every 3 min for 21 min:
1 Power Clean + Jerk
1 Squat Clean + Jerk
*Build in load
*Drop bar after first
jerk, quick reset
