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:
5 BB Good Morning
5 BB Romanian Deadlift
5 walkout
5 Russian Baby Maker
SKILLS & SPECIFIC WARM UP
CLEAN WARM UP
CONDITIONING
“ELIZABETH IS CLOSE ”
For time:
21-15-9
Power Clean, #52/37.5 kg
Decline Close Grip Push Ups
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:
10 Push Up
10 Wall Squat
5 BB Good morning
5 BB Shoulde Press
SKILLS & SPECIFIC WARM UP
10′ Practice Hand Stand Push Up – Clean
CONDITIONING
“EASY TO SEE”
AMRAP 20 minutes:
1 Deficit Strict Hand stand Push Up
1 Power Clean #81/55
9/6 Cal. Row
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
Clean Warm Up
CONDITIONING
“POWER CLEAN”
Every 3′ Min.
3-3-3-2-1-1-1-1
MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm Kettbell Goblet Squat (each side) (light/moderate)
5 Single Arm Kettbell Push Press (each side) (light/moderate)
10 hanging scap retraction
5 kip to swing
SKILLS & SPECIFIC WARM UP
Clean Warm Up; Then:
2 Rounds Not For Time
6-3
Toes to bar
Power Clean
CONDITIONING
“Toast“
2 Sets
21-15-9
Toes To Bar (30-20-10 Knee To Chest)
Power Clean #43/30
– rest 3:00 between sets –
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
3 Sets
1:30 Bike/Row/Ski (switch machines for each round. Perform with increasing intensity each round) OR Jog each round
10 Back Squat empty barbell
10 Barbell RDL
10 push ups
10 Scap Retraction
SKILLS & SPECIFIC WARM UP
Clean Warm Up
CONDITIONING
“ENDEAVOUR”
42-30-18
AB-Mat Sit Up
21-15-9
Back Squats #80% BW
60-40-20
Double Unders
-Rest 2:00-
18-12-9
Chest To Bar
9-6-3
Power Cleans #70% BW
60-40-20
Double Unders
Time Cap set 1: 12 minutes
Time Cap set 2: 12 minutes
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
Clean Warm Up
Round 1:
3 Power Clean
4 Box Jump
3 Wall Ball
8 Sit Ups
Round 2 – Same repetition scheme as round 1, but now with working load:
3 Power Clean
4 Box Jump
3 Wall Ball
8 Sit Ups
CONDITIONING
“JAM SESSION”
AMRAP 12′
6 Power Clean #61/43
12 Box Jump
18 Wall Ball #9/6
24 Sit Ups
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Press
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
set weight on bar for both exercise. If you fail, you are out.
CONDITIONING
“BAD BARBELL”
EMOM 14′
Odd 10 Power Clean #52/38
Even 10 Push Press #52/38
MOBILITY & WARM UP
EMOM 15 minutes
Station 1 – :50s Row
Station 2 – :20s Jump Rope (singles or doubles) + 7 Empty BB OHS
Station 3 – :50s Warrior Squats
Station 4 – 5 Good Mornings, 5 Stiff-Legged Deadlifts, 5 Hang Clean High Pull
Station 5 – 10 Sit-Ups + 10 Hollow Rocks
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Jerk
25 Double Unders
7 Toes To Bar
3 Power Clean & Jerk
CONDITIONING
“POWER HERO ”
AMRAP 15′
200 mt Run
10 Toes To Bar
10 Power Clean & Jerk #50/35
MOBILITY & WARM UP
3 Rounds:
250 Meter Row
15 AbMat Sit-ups
5 Inchworms
3 Rounds:
10 Scap. Retraction
10 Russian Kettlebell Swings
10 Kettlebell Strict Press (5 Each Side)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
CONDITIONING
“BIG CHIEF TABATA”
Four Tabata in 16 minutes
Sumo Deadlift High Pull #43/30
Cal Row
Push Ups
Power Clean #43/30
MOBILITY & WARM UP
2 Rounds:
20 Jump Rope + 10 Slow Air Squats + 6 Cossack Squats
20 Jump Rope + 20 Hollow Rocks + 30 sec Alternating Warrior Squats
20 Jump Rope + 10 Light Russian Kettlebell Swings + 5 Inchwarms
20 Jump Rope + 10 Superman Hols + 6 Pausing Waiter Squats (3 each side)
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Jerk
2 Rounds Not For Time
5 Deadlift + 5 Hang Muscle clean + 5 Power clean + 5 Jerk 40% BW
In a 5 minutes build your weight for first: Macho Man
( 3 Power Clean+3 Front Squats+3 Jerk)
CONDITIONING
“MACHO MAN”
EMOM For as Long As Possible
3 Power Clean
3 Front Squats
3 Push Jerk
Rx: Barbell #70% BW
