MOBILITY & WARM UP
EMOM 5′
:30 Mountain Climbers
:30 Arm Circles
Into
EMOM 5′
:30 Single Unders
:30 Alternate Lunges
SKILLS & SPECIFIC WARM UP
Push Jerk
Push Jerk
3 Sets x 3-5 Reps (Building up in weight)
1 Round
3 Push Jerks (Starting weight)
:20 Jump Rope
5 Box Step-ups
CONDITIONING
“HEAVYDAY SURPRISE”*
FOR LOAD
5-5-5-3-3-3-2-2
Push Jerk
Perform 50 double unders and 10 box
step-ups #60/50 after each set of push
jerks. Rest 90 sec between set
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
Push Jerk
4 sets:
5 push jerk (increasing load)
CONDITIONING
“HEAVY DAY PUSH JERK”
every 3 min x 7 rounds
3 Push Jerk
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
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Plank 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
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 – Push Jerk
CONDITIONING
“TABATA 8 x 20/10”
Tabata 8 x 20/10
Cal Row
Hang Power Cleans #43/30
Push Jerks #43/30
*Rest 1 minute between
movements
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 Scap Retraction Push-ups
7 Push-ups
10 Russian KB Swings
12 Air Squats
SKILLS & SPECIFIC WARM UP
Barbell Warm Up
Shoulder Press-Push Press-Push Jerk
CONDITIONING
“UPPER BODY”
Shoulder Press 3-3-3-3-3 #70% 1RM
Push Press 3-3-3-3-3 #70% 1RM
Push Jerk 3-3-3-3-3 #70% 1RM
*Lift every 2 minutes
MOBILITY & WARM UP
10′ Banded Stretch Around Trouble Area; Then:
EMOM x 12 (3 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
MOBILITY & SKILLS
Burgener Warm Up-PUSH JERK
CONDITIONING
“THEY ARRIVE…”
AMRAP 18′:
3 Push Jerk
6 Box Jump Over
200Mt Run
ADD. +3 Reps Every Rounds
MOBILITY & WARM UP
Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups
SKILLS & SPECIFIC WARM UP
Clean Warm up – Jerk ; Then:
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerk
CONDITIONING
“DT”*
5 Rounds For Time
12 Deadlifts #70/45
9 Hang Power Cleans #70/45
6 Push Jerks #70/45
*compare to 04.04.19
MOBILITY & WARM UP
6:00 Row / Bike
On the 2:00, 4:00, and 6:00, come off the Row to complete:
5 Spiderman + Reaches (each side)
5 Walkouts
5 Scap Retractions
5 Strict Pull-Ups
2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation
5 Strict Press
5 Front Squats
Mobility & Skills
Clean Warm Up – Push Jerk
“ADD REP TO TABLE”
Every Minute On The Minute For Max Rounds
1 Push-Ups Hand Release
1 C&J #60/45
Add 2 rep every minute there after and continue until failure
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
2:00 Light Bike/Row
Into 1 Round:
10 Pausing Glute Bridges
20 Abmat Sit-Ups
… 1:00 Laying Front Rack Stretch
1:30 Moderate Bike/Row
Into 2 Rounds:
15 sec Superman Static Hold
15 sec Handstand Hold Stretch
… 1:00 Laying Front Rack Stretch
1:00 Fast Bike/Row
Into 3 Rounds All with an empty barbell:
5 Deadlifts
4 Hang Muscle Cleans
3 Power Cleans
100 Meter Jog
SKILLS & SPECIFIC WARM UP
200m Run
100m Wreckbag Run
7 Deadlifts
7 Front Squats
7 Push Jerks
100m Wreckbag Run
200m Run
Following, one final warm up round, now at full intensity along with a weight change from #1 to #2
50m Weighted Plate Run
100m Run
4 Deadlifts (Weight #1)
4 Front Squats
4 Push Jerks
50m Weighted Plate Run
100m Run
2 Deadlifts (Weight #2)
2 Front Squats
2 Push Jerks
CONDITIONING
4 Rounds:
200m Weighted Plate Run #25/15
200m Run
15 Deadlifts
12 Front Squats
9 Push Jerks
1st Round – 52/38 kg
2nd Round – 61/43 kg
3rd Round – 70/48 kg
4th Round – 79.5/57 kg
