MOBILITY & WARM UP
5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs
SKILLS & SPECIFIC WARM UP
Push Jerk – Split Jerk
4 sets:
3-5 Split Jerk, building for first attempt
– Rest 1:30 between sets.
CONDITIONING
“HEAVY DAY SPLIT JERK”*
Every 2.30 min x 9 sets
5-3-3-3-1-1-1-1-1
Split Jerk
*compare to 04.01.23
WARM UP
Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 100m Jog
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Jog Backwards
Partner 2: Prisoner Squat
SKILLS & SPECIFIC WARM UP
SDHP – OH Squat – Clean – Jerk
Build up in 4 sets:
2 rounds:
3 shoulder presses
3 overhead squats
3 sumo deadlift high pulls
3 push presses
3 front squats
3 squat cleans
3 push jerks
3 back squats
3 deadlifts
– Add load each set up to workout weight.
CONDITIONING
“SEPTEMBER 11, 2001”
For time:
2001-m run or row
11 shoulder presses #52/38
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.
MOBILITY&WARM UP
1 Round
30 jumping jacks
30 mountain climbers
250-mt Row (easy pace)
1 Round
10 single-arm KB deadlifts / arm
10 hollow rocks
10 arch-ups
500-m Row (less than 2:20)
1 Round
10 single-arm KB swings / arm (eye level)
10 hollow rocks
10 arch-ups
500-m Row (less than 2:10)
SKILLS & SPECIFIC WARM UP
Clean – Kipping – Chest to bar
In 8 minutes increase the weight on the bar to do 3 Heavy Squat Clean
CONDITIONING
“THERE IS A NEW LADY”
3 Rounds For time:
500mt Row
15 Clean #52/35
9 Chest To Bar Pull-Ups
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
1 set:
800 mt slow run
3 rounds:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle cleans
10 PVC shoulder presses
Into 2 Rounds, Not for Time:
: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 – Jerk
5 Hang power clean
5 Power clean
5 Jump, punch, land (no bar)
5 Push jerk
5 Hang clean and jerk
5 Clean and jerk
3 sets:
6 unbroken clean and jerks
– Increase weight each set.
CONDITIONING
“GRACE”*
30 Clean & Jerk #61/43 – int #43/29 – beg #35/25
*compare to 03.01.22
SKILL WORK | 8:00
On an 8:00 clock:
Build to a heavy power clean and push jerk
– Beginners, those who took close to 8:00, and those who went extra hard on Grace may need to take this time to recover. If so, let them.
WARM UP
4 Rounds:
Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement.
Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps.
Penalties:
Round 1: air squats
Round 2: push-ups
Round 3: sit-ups
Round 4: burpees
Set 1:
Focus on sitting up tall on the rower. Athletes should identify their calories/hr as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)
Set 2:
At an 18-20 strokes per minute pace, notice your calories/hr. It should be a lower number.
15 pulls on the rower (18-20 strokes per minute pace)
Set 3:
At a 22-24 strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.
15 pulls on the rower (22-24 strokes per minute pace)
Set 4:
At a 26-30+ strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.
15 pulls on the rower (26-30+ strokes per minute pace
Rowing – Floor Press
Rowing
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row
Then:
2X :30, 2000 mt Pace rest :30
2x :30, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Pace
3 sets:
7 Floor presses (building to workout weight)
Rest 1:30 between sets.
then:
1 round:
125 mt Row
7 Floor Press
Use workout load.
CONDITIONING
“MASTERS ONLINE SEMIFINAL TEST 22.1”
For time:
500-m row
30 Floor Presses #70/47 kg
1,000-m row
20 Floor Presses
2,000-m row
10 Floor Presses
– 30:00 time cap.
INTERMEDIATE #52/35
BEGINNER #35/25 – ROW: 400-800-1600
MOBILITY & WARM UP
AMRAP 8:
5 push-ups to down dog
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press
SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up
Every 2:00 x 3 sets:
5 hang muscle snatches
Build to a heavy set of 5 reps.
3 sets:
3 power snatches
Continue to build on hang muscle snatch weight to ~60% of best power snatch.
CONDITIONING
“HEAVY POWER SNATCH”*
For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max Power Snatch
From 7:00-14:00:
Find a 3-rep-max Power Snatch
From 14:00-21:00:
Find a 1-rep-max Power Snatche
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 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
On a 10:00 clock:
Build to a 3-rep-max Power snatch.
CONDITIONING
“INFERNAL DUMBELL ”
5 Rounds For Time
10 Alternate DB Snatch
10 OH DB Lunges
20 Cal Row
MOBILITY&WARM UP
1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
10 scap push-ups
1 set:
10 KB deadlifts
10 alternating scorpion stretches
5-10 elevated push-ups
1 set:
10 KB good mornings
10 arm swings/arm (across the body)
10 arm swings/arm (forward and backward)
5-10 push-ups or elevated push-ups
SKILLS & SPECIFIC WARM UP
KB Swing
3 sets:
10 left-arm KB step-back lunges
10 left-arm KB side bends
10 right-arm KB step-back lunges
10 right-arm KB side bends
– Perform all reps on one arm unbroken.
– Step back for the lunges with the leg opposite of the KB.
1 set:
200 mt run
7 KB Swing
4 HR Deficit Push Ups
CONDITIONING
“YES SIR”
AMRAP 12
10 HR Deficit Push Ups #20/15
15 KB Swing #24/16
200 mt Run
MOBILITY & WARM UP
5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs
SKILLS & SPECIFIC WARM UP
Handstand Push Up – Push Press
3 pike push-ups (floor)
3 hold pike push-ups (wall)
1 wall walk + handstand hold
2 handstand push-up negatives
3 x 3-5 kipping handstand push-ups
6 minutes
3 sets:
3-5 push presses (building)
3-5 handstand push-ups
– Rest 1:00-1:30 between sets.
CONDITIONING
“PUSH PRESS COMBO”
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of handstand push-ups.
