MOBILITY & WARM UP
On a 8:00 Clock
10 PVC Pass Throughs
10 DB Single-Arm Push Press / Arm
10 Wall Squats
10 Scap Pull-ups
20 Single Unders
MOBILITY & SKILLS
SNATCH – CLEAN
CONDITIONING
“DESPERATE HOUSE”
EMOM 12′
10 Power snatch #35/25
10 Toes To Bar
Rest 3:00
EMOM 12′
6 Devil Press #22,5/15
15 Cal. Bike
Rest 3:00
EMOM 12′
30 Double Unders
10 Hang Power Clean #45/30
MOBILITY & WARM UP
2 Sets
10 PVC Pass Throughs
:20 Bottom of Squat Hold
10 PVC Strict Press
10 Air Squats
3 Sets
• Athletes should add weight as long as technique is maintained.
10 Snatch-Grip Push Press
10 Seated Sots Press
SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up
5 minutes for first Attemp:
Snatch
CONDITIONING
“HEAVY DAY SNATCH”
7 Rounds for Load
1 Snatch
MOBILITY & WARM UP
AMRAP 10
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats
SKILLS & SPECIFIC WARM UP
10′ MIN. PRACTICE PULL UP
CONDITIONING
“CHELSEA“
EMOM 30:
5 Pull-ups
10 Push-ups
15 Squats
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
CONDITIONING
“ALL OUT INSANE”
5 Rounds For Reps:
Max Unbroken Hang Power
Snatches #50% BW
Max Unbroken Handstand
Push-ups
Rest 3′ Every Set
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 28.03.18
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).
WARM UP
MOBILITY & WARM UP
Amrap 8′:
30 Jumping Jacks
10 PVC Pass-Throughs
30 Skier Jacks
10 Air Squats
30 Mountain Climbers
MOBILITY & SKILLS
Front Squat
Set 1:
10 Back Squats (Barbell)
10 Plank to Downdog
5 Staggered Stance Good Mornings / Leg
Set 2:
5 Front Squats (Barbell)
10 Alternating Spiderman Stretch
5 Front Squats (Barbell)
Set 3:
7 Front Squats (1st warm-up set)
• Add 10-45# to each side of the ba
CONDITIONING
“FRONT SQUAT”
EVERY 2′:30″
5 Sets For Load:
10 Front Squats
MOBILITY & WARM UP
800 mt Jog
then:
3 Rounds
1. Half Kneeling Weight Shift x 8/side *Knee in line toes. Vertical torso facing straight forward. 2. Shoulder Extension Bridge x 5 reps *Keep spine straight. 2-3 second lower, 5 sec hold in end position. 3. Squat Hip Rotations x 10 *Elevate the heels to achieve a more comfortable position if necessary. Sit deep during the entire movement. 4. Jump Squat x 5 *Jump high and get that core body temperature up.
SKILLS & SPECIFIC WARM UP
5 Sets Row 200/160m 5 Sprawls 5 Yoga Push Ups rest walk 100mt between sets
CONDITIONING
AMRAP (with a Partner) in 25 minutes
Partner A performs AMRAP of:
99 Double Unders
40 Alternate Kb Snatch #24/16
While Partner B performs:
max cal Row
Every Minute Perform 4 Burpees Over The Row
Score is Max Cal
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
OVERHEAD SQUAT
CONDITIONING
“FREEDAY”
AMRAP 10′
3 Over Head Squat #52.5/35
30 Double under
3 Over Head Squat #52.5/35
30 Double under
3 Over Head Squat #52.5/35
30 Double under
– continue adding 3 reps to the over head squat each round.
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 50 minutes Time cap (WITH PARTNER)
50 Deadlifts #52/35
50 Double Unders
50 Pull Ups
50 Kettlebell Swings #24/16
50 Cal Row
50 Toes To Bar
50 Thrusters #43/30
50 Hand stand Push Up
50 Burpees Box Jump Over
50 Wall Balls #9/6
3 sets
10 up-down + broad jump
Rest :10
10 alternating jumping lunges
Rest :10
Then:
EMOM 6
3 High Box Jump
SKILLS & SPECIFIC WARM UP
Push Press- Sumo Deadlift High Pull
1 set
6 strict presses #20/15
6 sumo deadlifts #20/15
6 standing upright rows #20/15
1 set
6 push presses
6 sumo deadlift high pulls
1 sets
Build to workout loading
CONDITIONING
“HALF COLLIN”
3 rounds for time:
400-m sandbag carry #25
12 push presses #52/35
12 box jumps #60/50
12 sumo deadlift high pulls #52/35
