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
MOBILITY & WARM UP
EMOM 12:
Station 1 – 15/12 Calorie Row
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Strict Pull-Ups + 5 Kip Swings
SKILLS & SPECIFIC WARM UP
Tecnica Clean
Specific Primer for “Mind Eraser”:
At low intensity:
200 Meter Run
7 Power Cleans (working, or slightly lighter weight)
7 Burpees
200 Meter Run
On the second 200 meter run, the aim is to ramp up into our estimated workout pace. Rest as needed, followed by a build to a working weight on the barbell.
A full round, which is intended to break a good sweat beforehand. With a full rest afterwards, this is an opportunity to dial in our pacing.
7 Power Clean
7 Burpees
200 Meter Run
1 Power Clean
The final power clean allows us to transition back to the bar, refining our movement back into the gym.
CONDITIONING
AMRAP 15:
7 Power Cleans
7 Burpees
200 Meter Run
Barbell – 52/36
MOBILITY&WARM UP
10′ Banded stretch; Then:
EMOM 12 minutes
Minute 1 – 200 Meter Run
Minute 2 – 1 Round of “Strict Cindy”
Minute 3 – 50s Bike or Row
Minute 4 – 20 Sit Ups
SKILLS & SPECIFIC WARM UP
CleanWarm Up; Then: 1 Rounds
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Stiff Legged Deadlifts + 5 Hang Muscle Cleans + 5 Front Squats
EMOM 6′
3-Position Squat Clean (high hang, knee-level, floor) #40%BW
Then:
CONDITIONING
CLEAN
Every 90 Sec
5-5-3-2-1-1-1*
*compare to 29.10.18
MOBILITY & WARM UP
2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
1:00 Light Row
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side) Into 2 Rounds:
1:00 Thoracic Opener (Barbell) – Video
1:00 (:30s each side) Dorsiflexion – Video
SKILLS & SPECIFIC WARM UP
Snatch
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Overhead Squats
Add a very light load, followed by:
5 Hang Muscle Snatches
4 Power Snatches
3 Overhead Squats
CONDITIONING
“The Best Scale”
15-12-9
Power Snatch #43/30
Chest To Bar
Directly into…
9-12-15
Overhead Squats #43/30
Ring Dips
