MOBILITY & WARM UP
AMRAP 12 min
12 Weighted Single-Leg Squats
12 Alternating Reverse Lunges
12 Downward Dog Alternate Toe Touch
12 Goblet Lunges
1:00 Hollow Hold
MOBILITY & SKILLS WORK
Front Squat
2 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight
CONDITIONING
“FRONT SQUAT”
9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10
MOBILITY & WARM UP
Set 1
10 Alternating Spiderman Stretch
10 Med Ball Deadlift
10 Med Ball Front Squat
Set 2 20 Mountain Climbers
10 Med Ball shrug & pull under
front squat
10 Med Ball Push Press to target
ball to target
Set 3
20 Double Knee Tuck in Plank
10 Med Ball Cleans
10 Push up
Set 4
10 Wall Ball
10 Push Up
SKILLS & SPECIFIC WARM UP
FLOOR PRESS
buil in 5 min workout load
CONDITIONING
“FLOOR PRESS”
9 Sets For Load every 3 min
Floor Press
10-5-3-1-1-1-3-5-10
MOBILITY & WARM UP
EMOM 3′
:30 Mountain Climbers
:30 Arm Circles
Into
EMOM 3′
:30 Single Unders
:30 Alternate Lunges
Then
On a 6:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats
SKILLS & SPECIFIC WARM UP
Back Squat
BACK SQUAT LOADING in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight
CONDITIONING
“HEAVY DAY BACK SQUAT”*
9 Sets For Load every 3 min
Back Squat
10-5-3-1-1-1-3-5-10
MOBILITY & WARM UP
AMRAP 8:
5 Ring Rows
5 Single Arm DB Strict Press / Side
50-ft Bear Crawl
10 Shoulder Taps (Push-up Position)
MOBILITY & SKILLS WORK
Shoulder Press
7:00 to take 3-4 sets of 3 reps building up to a
starting workout weight
CONDITIONING
“SHOULDER PRESS”
5 Sets For Load:
5 Shoulder Press
COOL DOWN & SKILL WORK
3 Sets:
:15 Ring Support Hold
10 Strict Ring Dips
10 Kipping Ring Dips
MOBILITY & WARM UP
AMRAP 10:
5 Alternating Ring Rows With Partner
5 Synchro Up-Downs With Partner
5 Synchro DB Deadlifts /Arms
5 Synchro Sit-ups
MOBILITY & SKILLS
Pull Up ( Strict – Kipping )
4 Sets:
3 Unbroken Pull-ups / Partner
3 Unbroken Single-Arm KB Swings / Partner
3 Unbroken Snatches / Partner
Farmer Carry Test:
• Each partner carries one of their workout DBs for an unbroken
100m.
CONDITIONING
“NICKMAN”
10 Rounds For Time w/ a Partner:
200m Unbroken DB Farmer Carry #22.5/15 Change Hand every 50 mt
10 Weighted Pull-ups #15/10
20 Alternating DB Power Snatches #22.5/15
Alternate work and rest with a partner.
Time cap 30′
MOBILITY & WARM UP
Set 1
10 Alternating Spiderman Stretch
10 Plank to Down Dog
Set 2
:30 Single Unders
10 Inch worms
10 Hand Release Push-ups
Set 3
:30 Double Unders or Singles
7 Wall Walks (Partial range of motion)
Set 4
:30 Double Unders or Singles
5 Wall Walks (Full range of motion)
MOBILITY & SKILLS
Push Press
Set 1
10 Barbell Strict Press
10 Superman Arch
Set 2
10 Dip Drive (Barbell in Rack)
10 V-ups
Set 3
10 Push Press (Barbell)
10 Burpees over the bar
Set 4
3 Sets x 3-5 Push Press
CONDITIONING
“PUSH PRESS”
5 Sets For Load:
5 Push Press
MOBILITY & WARM UP
Set 1
10 Alternating Spiderman Stretch
10 Med Ball Deadlift
10 Med Ball Front Squat
Set 2 20 Mountain Climbers
10 Med Ball shrug & pull under
front squat
10 Med Ball Push Press to target
ball to target
Set 3
20 Double Knee Tuck in Plank
10 Med Ball Cleans
10 Wall Balls
Set 4
10 Med Ball Cleans
10 Wall Balls
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Jerk
buil in 7 min first attempt
CONDITIONING
“HANG POWER CLEAN & JERK”*
Every 3 min per 21 min
3 Hang Power Clean & Jerk
MOBILITY & WARM UP
4 Sets
:20 Toe Touch + Jump
Rest :10
:20 Mountain Climbers
Rest :10
MOBILITY & SKILLS
PVC Snatch
Progression & Focus ( Empty Barbell )
5 Snatch Deadlift // Setup
5 Snatch Deadlift + Shrug // Speed after the bar passes the knees
5 Muscle Snatch // Stand-Pull-Punch
5 Partial Overhead Squat // Press up into the bar, Hips press back,
Keep bar over body.
5 Hang Power Snatch // Extend the hips before arm pull.
5 Power Snatch // Extend the hips before arm pull
EMOM 10′
Build up with a 3-position
power snatch
CONDITIONING
“ISABELL”*
For Time:
30 Snatches #61/43
Int. #43/30
Beg. #20/15
*Compare to 20.04.21
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
EMOM 5′
:30 Mountain Climbers
:30 Arm Circles
Into
EMOM 5′
:30 Single Unders
:30 Alternate Lunges
SKILLS & SPECIFIC WARM UP
Push Jerk
Push Jerk
3 Sets x 3-5 Reps (Building up in weight)
1 Round
3 Push Jerks (Starting weight)
:20 Jump Rope
5 Box Step-ups
CONDITIONING
“HEAVYDAY SURPRISE”*
FOR LOAD
5-5-5-3-3-3-2-2
Push Jerk
Perform 50 double unders and 10 box
step-ups #60/50 after each set of push
jerks. Rest 90 sec between set
