MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 200mt Run
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-ps
SKILLS & SPECIFIC WARM UP
Ring Dip – Push Press
CONDITIONING
“PUSH AND PULL”
AMRAP 20′
5 Ring Dips
7 Chest To Bar
9 Push Press #52/35
400 mt Run
MOBILITY & WARM UP
EMOM 12′
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP
SNATCH
CONDITIONING
“THROW IT DOWN”
For Time: Time Cap 20′
5 Rounds
10 Ring Dip
10 Hang Power Snatch #43/30
500 mt Row
MOBILITY & WARM UP
2 Rounds, Not for Time:
250 mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
150 mt Row
30sec Cossack Squat
30sec Warrior Squat
5 Waiter Squats (each side)
2 rounds on Empty barbell rest 1′
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 deadlift (behind the neck)
5 Frint Squat
KILLS & SPECIFIC WARM UP
CLEAN – Ring Dips
CONDITIONING
For Time:
21-15-9 Reps
Squat Cleans (61/43 lb)
Ring Dips
Good Times for “Elizabeth”
– Beginner: 11-14 minutes
– Intermediate: 8-10 minutes
– Advanced: 5-7 minutes
– Elite: <5 minutes
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
WARM UP
3 RNFT
7 Burpees
7 Kb Snatch each arm
7 Goblet Squats
7 Broad Jumps
MOBILITY & SKILLS
Shoulder – Ring Dips – Pose Running
CONDITIONING
5 RFT
10 Pull Ups
10 Ring Dips
400 mt Run
WARM UP
Complete 3 Rounds Not For Time
20 Double Unders / 40 Single
15 Air Squats
10 Hand Release Push Ups
20 Walking Lunges Combo PVC Shoulder Dislocate
10 Cal Row/20 Air Dyne
MOBILITY & SKILLS
Shoulders – Kipping – Ring Dips
STRENGHT
Push Press
3-3-3-3-3
CONDITIONING
5 rounds
10 Ring Dips
15 Toe To Bar
20 Handstand Push-Ups
WARM UP & MOBILITY
PILATES:
Matwork Series 1
SKILLS
Handstand Push Ups
STRENGHT
2 Rounds Of:
Strict Handstand Push-ups
Max Unbroken Strict Handstand Push-ups ( 0 Drop )
Max Unbroken Strict Handstand Push-ups (Deficit 1×10 Kg)
Max Unbroken Strict Handstand Push-ups (Deficit 2x10Kg)
Rest 2:00 between rounds.
CONDITIONING
AMRAP 15:
4 L-Pull-Ups
8 Ring/Deficit Push Ups
12 Toes to Bar
ACCESSORY WORK
(Only if You Have More Than 6 Month of Experience)
On the 2:00 x 5
20 Calorie Row
Any time remaining in interval: Max Ring Dips
WARM UP
Complete a 10 minute AMRAP of:
20 Double Unders / 40 Skips
5 Burpees
10 Cal Row/100m Run
4 Inch Worms
MOBILITY & SKILLS
Kipping – Butterfly Pull Ups – Ring Dips
CONDITIONING
2 Rounds For Max Reps
1 minute max reps Pull-Ups
Rest 1 minute
1 minute max reps Sit-Ups
Rest 1 minute
1 minute max reps Box Jumps #60/50
Rest 1 minute
1 minute max reps Push-Ups
Rest 1 minute
1 minute max reps Ring Dips
Rest 3 minutes
ACCESSORY WORK
ABS/CORE
V-sit with medicine ball twist 3×20
From Hollow: Bicycle crunches 3×20
Medicine ball sit-ups 3×15-20
Back extensions 3×1012
Dynamic bird dog 1×20
Warm-up:
3 minutes Jump Rope
10 Hip Drop (sun salutation)
15 Pull Ups
60 seconds Hollow Rock
3 minutes Jump Rope
Mobility & Skills
Wall Ball Clean/Shot – Ring Dips
For Time
20-15-10-5 Ring Dips
50-40-30-20 Wall Ball #9/6
