MOBILITY & WARM UP
EMOM 12:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
15 Sit Ups
20 Double Knee Tuck in Plank
SKILLS & SPECIFIC WARM UP
Deadlift
3 sets:
5-7 Deadlift building up to a
starting workout weight
CONDITIONING
“DEADLIFT”
3 Deadlift
– Rest 3:00 between sets.
MOBILITY & WARM UP
EMOM 12:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
15 Sit Ups
20 Double Knee Tuck in Plank
SKILLS & SPECIFIC WARM UP
Deadlift
8:00 to take 4/5 sets of 3 reps building up to a
starting workout weight
CONDITIONING
“DEADLIFT”
5 sets:
3 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.
COOL DOWN & SKILL WORK
EMOM 10
Odd- :30 Hanging L-Sit on Ring
Even- :20 Side Plank x side
MOBILITY & WARM UP
3 Sets
1:00 Cardio (moderate)
10 Single Arm Press (each arm, moderate)
15 Banded Good Morning
10 Step Ups
MOBILITY & SKILLS WORK
Push Press
-Then-
take 10:00 to build Up to Push Press weight from the floor
1 set (at workout pace):
2 Push Presses (at workout weight)
2 KettleBell Swings (at workout weight)
2 Box Jumps (at workout height)
CONDITIONING
“JACK”
AMRAP 20 Minutes
10 Push Presses #52/38
10 KettleBell Swings #24/16
10 Box Jumps #60/50
Beginner
AMRAP 15 Minutes
10 Push Presses #43/30
10 KettleBell Swings 20/12
10 Box Jumps #50/40
MOBILITY & WARM UP
EMOM 12:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
15 Sit Ups
20 Double Knee Tuck in Plank
SKILLS & SPECIFIC WARM UP
Deadlift
6:00 to take 3/4 sets of 5 reps building up to a
starting workout weight
CONDITIONING
“DEADLIFT”
E2MOM X 9 Sets For Load:
10-8-6-4-2-4-6-8-10
Deadlift
COOL DOWN & SKILL WORK
12 minute EMOM
minute 1: 12 Push Ups
minute2: 8 Seated Dumbbell Presses #2X15/10
minute 3: 2 Wall Walks
minute 4: Rest
MOBILITY & WARM UP
Set 1
10 Alternating Spiderman Stretch
10 Plank to Down Dog
Set 2
:30 Skier Jacks
10 Inch worms
10 Hand Release Push-ups
Set 3
:30 Mountain Climbers
:30 Piked Push-ups or Handstand Push-up Negatives
Set 4
:30 Double Knee Tuck in Plank
:30 Handstand Push-ups
MOBILITY & SKILLS WORK
Clean Warm Up – Chest To Bar
Take 10:00 to build up to a heavy set of 2 Squat Clean
CONDITIONING
“GAMMA RADIATION”
AMRAP 10
2-4-6-8-10-12….
Squat Cleans #61/43
1-2-3-4-5-6…..
Chest To Bar
MOBILITY & WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)
Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
2 Rounds, Building in Intensity:
2 Sumo Deadlift High Pull + 4 Hang Squat Clean + 6 Push PressFront Squats
15 Double-Unders + 5×10 mt Shuttle Run + 10/7 Cal Row
5 Pull-Ups + 6 Box Jump Overs + 15 Air Squats
CONDITIONING
“CALVARIO”
Three 6 Minute AMRAP in 24 minutes
AMRAP in 6 Minutes
5 Sumo Deadlift High-Pulls #60/40
10 Hang Squat Clean
15 Push Press
AMRAP in 6 Minutes
50 Double Unders
100mt Shuttle Sprint
250mt Row
AMRAP in 6 Minutes
15 Pul Ups
30 Box Jump-Overs #60/50
45 Air Squats
*compare to 13.04.22
Complete all three AMRAPs including rest 3 minutes between each with a running clock. Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (eg: 50 DU = 5; 100 Shuttle Sprint = 10; 250 meter Rowing = 25).
MOBILITY & WARM UP
Set 1
10 Alternating Spiderman Stretch
10 Plank to Down Dog
Set 2
:30 Skier Jacks
10 Inch worms
10 Hand Release Push-ups
Set 3
:30 Mountain Climbers
:30 Piked Push-ups or Handstand Push-up Negatives
Set 4
:30 Double Knee Tuck in Plank
:30 Handstand Push-ups
MOBILITY & SKILLS WORK
Hang Power Snatch – Hand Stand Push Up
Take 10:00 to build up to a heavy set of 1 Snatch Pull + 1 Hang Power Snatch
CONDITIONING
“LANE”*
5 Rounds For Reps:
Max Unbroken Hang Power
Snatches #3/4 BW
Max Unbroken Handstand
Push-ups
Rest 3′ Every Set
Beginner
5 Rounds For Reps:
Max Unbroken Hang Power
Snatches #30/20
1:00 Max Push-ups
Rest 3′ Every Set
*compare to 28.04.22
MOBILITY & WARM UP
AMRAP 12′
10 Single Unders
10 Single Unders (run in place)
20 Good Mornings (bar or PVC)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / Leg
10 Squat Therapy Squats
MOBILITY & SKILLS WORK
Squat Therapy – Overhead Squat
7:00 to take 3-4 sets of 3 reps building up to a
starting workout weight
CONDITIONING
“OVERHEAD SQUAT”
Every 3 min per 27 min
5-5-5-3-3-2-1-1-1
Beginner Option:
Overhead squat 3-3-3-3-3-3-3
MOBILITY & WARM UP
EMOM 12:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
15 Sit Ups
20 Double Knee Tuck in Plank
SKILLS & SPECIFIC WARM UP
Deadlift
8:00 to take 5-6 sets of 5 reps building up to a
starting workout weight
CONDITIONING
“DEADLIFT”
5 Sets For Load:
5 Deadlift
Rest 2 minutes
COOL DOWN & SKILL WORK
3 Sets:
:15 Ring Support Hold
10 Strict Ring Dips
10 Kipping Ring Dips
MOBILITY & WARM UP
2 Round not for time:
200 Mt Run
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats
CONDITIONING
“MAD MAX”
For Time in 51 minutes Time cap (WITH PARTNER)
51 Deadlifts #52/35
51 Double Unders
51 Pull Ups
51 Kettlebell Swings #24/16
51 Cal Row
51 Toes To Bar
51 Thrusters #43/30
51 Hand stand Push Up
51 Burpees Box Jump Over
51 Wall Balls #9/6
