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 Wall Squat
5 Walkout
5 BB Good Morning
5 BB RDL
SKILLS & SPECIFIC WARM UP
DEADLIFT
CONDITIONING
“DEADLIFT ”
5-3-1-1-1-1-1
*Go every 2 minutes
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:
10 Minute AMRAP of:
10 Push Ups
10 Wall Squat
10 Wall Ball Squat walkout
10 Wall Ball Push Press
SKILLS & SPECIFIC WARM UP
Floor Press (empty bar)
10 x push-ups
5 x pause bench press (pause at chest)
5 x bench press
Wall Balls
3 x air squats + 3 sec bottom hold
5 x air squats
5 x squat w/ wall ball
5 x wall ball push press
5 x wall bal
When finished have members perform 3-5 reps of the bench press at various loads up to
starting weight.
#25/15
#43/30
#55/35
#61/43
#72/55
#78/61
#82/70
CONDITIONING
“PAINT BALL”
AMRAP 12 Minutes:
5 Floor Press
12 Wall Balls, #9/6
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
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
DEADLIFT-BENCH PRESS
CONDITIONING
“DEADLIFT AND BENCH PRESS”
Every 90″
Deadlift 1-1-1-1-1
5′ Min. rest
Floor Press 1-1-1-1-1
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:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)
SKILLS & SPECIFIC WARM UP
Clean Warm Up
CONDITIONING
“POWER CLEAN”
Every 3′ Min.
3-3-3-2-1-1-1-1
MOBILITY & WARM UP
2 Rounds, Not for Time:
40 Jumping Jack
6 Plank March
5 Walkouts
4 Plank Scap Retraction
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
40 Jumping Jack
:30s Cossack Squat
:30s Warrior Squat
:30s Samson Stretch
:30s Spiderman & Reach each side
CONDITIONING
“KB ASSASSINS”
7 – 14 – 21 – 14 – 7
Single Arm Kb Snatch
Single Arm Kb OH Squat
Single Arm Kb Suitecase Deadlift
American Swing
Rx 24/16
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Push Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
SKILLS & SPECIFIC WARM UP
Air Squat – Squat Therapy
CONDITIONING
“DEAD MAN DO FRONT SQUAT”
50 Rounds of 3 Seconds Works, Followed by 3 Seconds Rest of
Front Squat #52/35
Then
BRING SALLY UP BACK SQUAT #50%BW
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
EMOM 6′
3-Position Squat Clean (high hang, knee-level, floor) #40%BW
Then:
CLEAN
Every 90 Sec
5-5-3-2-1-1-1*
*compare to 14.02.19
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Push Ups
5 Inchworm
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
BURGENER WARM UP – SNATCH
CONDITIONING
In a 5′ in window
1 RM SNATCH (Any Style)
FOR TIME: Time Cap 10′
“ISABEL”*
30 Snatches #61/43
*compare to 04.08.20
MOBILITY & WARM UP
Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups
SKILLS & SPECIFIC WARM UP
Squat Therapy – Kb Snatch – Kb Swing
CONDITIONING
“CROSSBONES”
AMRAP 15′
5 Alternate Single Arm Kb Snatch #24/16
10 Single Arm Overhead Squats #24/16
15 American Swing #24/16
