WARM UP
Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms
Part 2
Sets 1-3:
:20 Single Unders
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Unders or Attempts
:10 Rest
:20 Walking Lunges
:10 Res
SKILLS & SPECIFIC WARM UP
Clean – Clean warm Up
take 10:00 to build Up to Squat Clean
CONDITIONING
“BLUELABEL”
EMOM20
Odd: 3 Power Cleans #102/70
Max Cal Row
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
E2MOM x 5 sets
Build your heavy 3 Squat Clean
CONDITIONING
“THE PERFECT SCHEME”
AMRAP 12:
9 Unbroken Deadlifts*
6 Facing the Bar Burpees
3 Unbroken Power Cleans*
*Use #85% of heavy of the day
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