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
Over Head Squat
CONDITIONING
“CLEAN & JERK ”
Every 3 min for 21 min:
1 Power Clean + Jerk
1 Squat Clean + Jerk
*Build in load
*Drop bar after first
jerk, quick reset
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
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
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 Deadlifts + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups
SKILLS & SPECIFIC WARM UP
Deadlift
CONDITIONING
“HEAVY DEADLIFT”*
8 attempts in 10 minutes to build up to a heavy single for the day
Rest 2′
Then:
EMOM 5
8 Deadlift TnG #70%
*compare to 24.09.20
MOBILITY & WARM UP
10 Minutes For Quality:
1 Minute Row
10 Plate Ground To Overhead #10/5
15 Sit-ups
20 Air Squats
Then: 1 Rounds of
Clean Warm Up
SKILLS & SPECIFIC WARM UP
1 Rounds:
9 Power Clean #workout weight
5 Bent Over Row
12/9 Cal Row
CONDITIONING
“ARTHUR CURRY”
For Time
30 Power Clean #61/43
45 Bent Over Row
60/40 Cal Row
Time Cap 18 minutes
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 – Kettlebell Snatch
2 Rounds Not For Time
4 Kb Snatch
6 Single Arm Rack Kb Lunges
CONDITIONING
“ONE ARM ONE WEIGHT”
21 – 15 – 9
Single Arm Kb Snatch #24/16
Single Arm Rack Kb Lunges #24/16
MOBILITY & WARM UP
12 Minutes For Quality
30 Single Unders
15 Ab-Mat Sit-ups
200 Meter Run
15 Goblet Squats (Light Kettlebell)
SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm up
CONDITIONING
“
1 rounds
400m run
20 Ground To Overhead #20/15
-Straight into-
2 Rounds
300m Run
15 Power Snatch #43/30
-Straight into-
3 Rounds
200m Run
10 Squat Snatch #52/40
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 Deadlifts + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups
SKILLS & SPECIFIC WARM UP
Deadlift
With an empty barbell, 1 rounds of:
12 Good Mornings
9 Stiff Legged Deadlifts
6 Conventional Deadlifts
CONDITIONING
“HEAVY DEADLIFT”*
8 attempts in 10 minutes to build up to a heavy single for the day
Rest 2′
Then:
EMOM 5
8 Deadlift TnG #70%
*compare to 28.05.20
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Slow 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
Sumo Deadlift High Pull
CONDITIONING
“UPRIGHT”
7 Rounds For Time
10 Right Arm Thrusters #22,5/15
10 Sumo Deadlift High Pull #61/43
10 Left Arm Thrusters
10 Sumo Deadlift High Pull
1 min Rest
