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:
7 Toes To Bar/Hanging Leg Raises
7 Push Ups
7 Wall Ball
10 Glute Bridge
SKILLS & SPECIFIC WARM UP
PULL UP
CONDITIONING
“BRADLEY”
10 rounds for time of:
Sprint, 100 m
10 Pull-ups
Sprint, 100 m
10 Burpees
Rest 30 secs
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 Ups
10 Wall Squat
5 walKout
5 Russian Baby Maker
SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Snatch
CONDITIONING
“ISABEL”*
For time:
30 Snatches #61/43
*compare to 26.11.20
MOBILITY & WARM UP
2 Rounds:
30 Double Unders
5 Scap Retractions
20 Hollow Body Rock
:30s Alternating Warrior Squats
2 Rounds:
200 Meter Jog
15 Sit Ups
10 Lying Leg Raises
SKILLS & SPECIFIC WARM UP
Running Warm Up
2 Rounds: Not For Time
200Mt Run
10 Burpees
CONDITIONING
6 rounds for time:
400 Mt Run
25 Burpees
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 Pull-ups
7 Push-ups
10 Mad Ball Thruster
12 Air Squats
SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
10 Wall Balls #9/6
10 Cal Row
CONDITIONING
“OPEN 19.1”
AMRAP in 15 minutes of:
19 Wall Balls #9/6
19 Cal Row
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 Ups
10 Wall Squat
5 wallout
5 Russian Baby Maker
SKILLS & SPECIFIC WARM UP
Barbell Warm Up – SNATCH
CONDITIONING
“POWER SNATCH”
3-3-3-2-1-1-1-1
*Lift Every 3 Minutes
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 15 (4 Rounds)
1- 200mt Run
2- 50″ Jump Rope
3- 10 Walkout
4- 15 Sit-ps
SKILLS & SPECIFIC WARM UP
15′ Practice Hand Stand Push Up- DB Thruster
“SHOULDERS AND HEART”
3-9-15-21-15-9-3
DB Thruster #22.5/15
Hand Stand Push Ups
Every Set 50 Double unders
MOBILITY & SPECIFIC WARM UP
3 Rounds:
1:00 Jump Rope
15 AB-Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Strict Presses (empty barbell)
SKILLS & SPECIFIC WARM UP
2 Rounds:
10 KB Swing
200 Mt Run
CONDITIONING
“DON’T QUIT”
For Time 5 Rnds:
25 KB SWING 24#16
400MT Run
MOBILITY & WARM UP
3 Rounds:
200 Meter Run
10 Russian Baby Makers
5 Walkouts
Into…
3 Rounds:
15 Second Superman Hold Video
10 Push-ups
5 Strict Pull-ups
SKILLS & SPECIFIC WARM UP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Round 1:
100 Run
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
Round 2:
100 mt Run
6 Deadlifts
4 Hang Power Cleans
2 Push Jerks
*Performed with workout weight and slightly faster.
CONDITIONING
“RUN ON DT”
5 Rounds:
15 200m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
#Barbell: 61/43
2:00 Assault Bike (Light Pace)
Into 1 Round:
10 Pausing Glute Bridges
20 Abmat Sit-Ups
1:30 Assault Bike (Moderate Pace)
Into 2 Rounds:
:15s Superman Static Hold
:15s Handstand Hold Stretch
1:00 Assault Bike (Fast Pace)
Into 3 Rounds:
5 Deadlifts
4 Hang Muscle Cleans
3 Strict Presses
25 Double-Unders
All with an empty barbell.
Specific Primer for “Nail Biter”:
Watching the clock throughout to time our rest between sets, we have two primer rounds.
Primer Round #1:
2 Sets of 3-5 Reps of each before moving on:
Toes to Bar
Power Snatches
Thrusters
Finish with a :30s Assault Bike
Primer Round #2:
:30s TTB
:30s Power Snatches
:30s Thrusters
:30s Bike
CONDITIONING
4 Rounds:
1:00 – Toes to Bar
1:00 – Power Snatches
1:00 – Thrusters
1:00 – Calorie Assault Bike
2:00 – Rest
Barbell Pounds – 75/55
Barbell Kilos – 35/25
MOBILITY & WARM UP
Males – 21-15-9: Calorie Row
Females – 15-12-9 Row
After each round, where we aim to grow intensity, complete:
3 Spiderman + Reaches (each)
6 Back Squats
3 Walkouts
6 Strict Presses
6 Front Squats
Empty Barbell.
2 Rounds:
10 Hollow Rocks
:15s Superman Static Hold
10 Pausing Glute Bridges
:15s Handstand Hold Stretch
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Jerk – Clean & Jerk
3 Rounds, resting as needed between:
7/5 Calorie Assault Bike
5 Medball Squat Cleans
3 Power Clean and Jerks
Use round 1-3 weights respectively
CONDITIONING
“WALMART”
Teams of 3, AMRAP 30:
7/5 Calorie Row
10 Kb Jump Squats Jump #16/8
5 Power Clean and Jerks
1st 6 Rounds – #43/30
2nd 6 Rounds – #52/38
3rd 6 Rounds – #61/43
4th 6 Rounds – #70/50
Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight *twice*. Score is full rounds, plus reps.
