MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.
SKILLS & SPECIFIC WARM UP
Clean – Squat Clean
CONDITIONING
Every 2 min for 10 min
3 Squat Clean, pick load
*Perform as unbroken,
touch-n-go sets
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 V-Ups
10 Push Up
5 Goblet Squat
5 Walkout
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – CLEAN
CONDITIONING
“LEGGLER”
AMRAP 15 Minutes:
3 Squat Cleans #60/40
15 Box Jumps #60/50
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 Warm Up
CONDITIONING
“JEAN GREY”
5 Rounds For Time′
10-8-6-4-2- Squat Clean
20-16-14-12-10 Cal Row
CLEAN
65%-70%-80%-85%-90% of 1RM
(07.12.20)
MOBILITY & WARM UP
10 Minutes For Quality:
1 Minute Row
10 DB Swings (eye level)
15 Sit-ups
20 Air Squats
Then 2 Rounds
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
CLEAN WARM UP
2 Rounds:
100 Meter Run
5 Calorie Row
3 Squat Clean #Moderate weight
CONDITIONING
“NOT FOUND…”
5 Rounds:
5 Squat Clean #61/43
15/12 Cal Row
200 mt Run
MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats
SKILLS & SPECIFIC WARM UP
Clean Warm Up; then: 2 Rounds, Rest 1-2 min
200 mt Run + 3 Burpees Box Jump + 2 Squat Clean
CONDITIONING
“JUMP BY JUMP”
5 Rounds For Time
400 Meter Run
15 Burpees Box Jumps #60/50
9 Squat Clean #61/40
WARM UP
AMRAP 10′
250 mt Row/200mt Run
20 mt Bear Crawl
15 Air Squat
10 Indu Push ups
5 Burpees
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Power Clean+5 Front Squats+5 Stiff Legged Deadlifts
MOBILITY & SKILLS
Clean Warm up – HSPU
CONDITIONING
“DOM”
For Time
50 calorie Row
Then:
10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans #45/35
Handstand Push-Ups
Then:
50 Calorie Row
MOBILITY & SPECIFIC WARM UP
3 Rounds:
1:00 Row
15 AB-Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Strict Presses (empty barbell)
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Muscle Clean
5 PowerClean
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Press – Thruster
“STEP BY STEP”
AMRAP 4 minutes
15 Squat Cleans #43/28
15 Calorie Row
Rest 3′
AMRAP 4 minutes
15 Push press #43/28
15 Calorie Row
Rest 3′
AMRAP 4 minutes
15 Thruster #43/28
15 Calorie Row
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
Clean Warm Up
2 Rounds:
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations
30sec Rest
5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses
3 Rounds, Increase loading and pace through the rounds
3 Squat Clean
10 Double Unders
2 Squat Clean
CONDITIONING
“DO IT…BETTER”
For Time, with a 12:00 Time Cap:
50 Squat Clean #61/43
On the Minute – 20 Double Unders
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
BEGINNER & INTERMEDIATE
DAY OFF
ADVANCED-COMPETITORS
TRAIN AT 13.30
MOBILITY & WARM UP
15′ Banded Stretch + Trigger Point; Then:
Buy in 400 mt Run;
then:
30-20-10:
Hip Extensions
Sit Ups
After each set, complete 3 Spidermans + 5 Strict Pull-Ups
Cash Out 500 mt Row
Directly into:
Barbell Warmup (emtpy bar)
5 Good Mornings
5 Strict Presses
5 Hang Muscle Clean
5 Front Squat
5 Hang Power Clean
SKILLS & SPECIFIC WARM UP
Clean Warm Up
2 Rounds, rest 2′
200 Meter Run
3 CTB Pull-Ups + 6 Pushups + 9 Air Squats
2 squat Clean # 75% of working Load
CONDITIONING
A) 5 Sets to Build To:
5-Rep “Touch and Go” Squat Clean and Jerk
rest 5′ then:
B) 5 Rounds of a 4′ AMRAP
400 Meter Run
1 Round of “CTB Cindy”
Max Squat Cleans #61/43
2:00 rest between rounds.
