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
5 Waiter Squats (each side)
CONDITIONING
For Time
50 Deadlifts #52/35
50 Cal Row
50 Push-Ups
50 Clean-and-Jerks #52/35
50 Pull-Ups
50 Hand Stand Push Up
50 Cal Row
50 Snatch #52/35
50Toes To Bar
50 Double-Unders
MOBILITY & WARM UP
Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
50-ft. Walk on heels only
10 Alternating Samson Stretch
50-ft. Walk on toes only
Rest 1:00
Set 2
AMRAP 3′:
100m Jog
10 Leg Swings (across body) / Leg
100m Backwards Jog
10 Leg Swings (forwards & back) / Le
Rest 1:00
Set 3
AMRAP 3′:
50m Side shuffle (change direction halfway)
10 Tuck Jumps
50m Side shuffle (change direction halfway)
10 Alternating Cossack Squats
SKILLS & SPECIFIC WARM UP
Box Jump
3 Rounds
:20 Box Jump Overs
100m Run
CONDITIONING
“EYE TO THE SHINES”*
6 Rounds For Time:
400m Run
12 Box Jump Overs #75/60
*compare to 22.04.22
MOBILITY & WARM UP
AMRAP 8:
5 Ring Rows
5 Single Arm DB Strict Press / Side
30 mt Bear Crawl
10 Shoulder Taps (Push-up Position)
MOBILITY & SKILLS WORK
Thrusters
2 Set x 7 Reps, empty barbell
5 Sets
3 Thrusters (add 5-20# to each side)
3 Thrusters (add 5-10# to each side)
2 Thrusters (add 5-10# to each side)
2 Thrusters (add 5-10# to each side)
1 Thruster (next weight should be your starting weight in the work-
out)
CONDITIONING
“THRUSTERS”
12 Sets For Load:
1 Thrusters every 2 minutes
WARM UP
Set 1
300m Jog + 5 Inchworm
:45 Plank
Set 2
300m Jog + 5 Walkout
:45 Right Side Plank
Set 3
300m Jog + 5 Push Ups
:45 Left Side Plank
Set 4
300m Jog + 5 Burpees
:45 Plank
SKILLS & SPECIFIC WARM UP
KB Swing
Set 1
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
10 Double Knee Tuck in Plank
Set 2
Use workout weight
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
10 Double Knee Tuck in Plank
Set 3
Use workout weight.
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
5 Burpees Plate #20/10
CONDITIONING
“HOW DO YOU PUT IT?”
AMRAP 5
6 KB Russian Swing #24/16
10 Burpees Plate
Rest 3:00
AMRAP 4
10 American KB Swings
10 Burpees Plate
Rest 3:00
AMRAP 3
Max Distance Single Arm Overhead KB Carry #24/16 (10m = 1 reps)
WARM UP
Set 1
200m Jog + 5 Up-Downs
:45 KB Hold at Side
Set 2
200m Jog + 5 Up-Downs
:45 KB Hold at Chest
Set 3
200m Jog + 5 Up-Downs
:45 KB Hold Overhead
Set 4
10 Up-Downs
:45 KB Goblet Squat Hold
SKILLS & SPECIFIC WARM UP
Front Squat – Push Press – Thrusters
Set 1
3 Single-Arm KB Front Squats / Arm
3 Single-Arm KB Push Press / Arm
5 Kip Swing
Set 2
Use workout weight
3 Single-Arm KB Squat Clean / Arm
3 Single-Arm KB Thrusters / Arm
5 Knee to Elbow
Set 3
Use workout weight.
3 Single-Arm KB Thrusters/ Arm
3 Kip Swing
5 Toes to Bar
CONDITIONING
“I REMEMBERED DIFFERENT”
30-20-10
Alternate KB Clusters #24/16
Toes To Bar
MOBILITY & WARM UP
AMRAP 8
10 Alternating Spiderman Stretch
10 Leg Swings (across body) / Leg
10 Good Morning + Jump
20 Double Unders or Single Unders
SKILLS & SPECIFIC WARM UP
Double Unders
Set 1
15 Pulls on the rower (Easy pace)
Athletes should identify their
500m number and their strokes per minute on their monitor
Set 2
15-18 Strokes per minute pace, notice your /500m.
Set 3
18-20 Strokes per minute pace, notice your /500m.
Set 4
At 25 or fewer Strokes per minute pace, notice your /500m.
CONDITIONING
“LESS IS BETTER“*
5 Rounds For Time in a 20 min time cap
500/350m Row
After each row, perform
2 double unders for each
row pull taken to complete
500/350m
*compare to 29.03.22
DAY OFF!!!
“Non vinci una medaglia d’oro olimpica con poche settimane di training intensivo.”
SETH GODIN
MOBILITY & WARM UP
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups
CONDITIONING
“MURPH DEMARCATION”*
For Time (with a Partner)
Buy-In: 1,000 meter Row
800 meter Run (together)
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 meter Run (together)
30 Pull-Ups
60 Push-Ups
90 Air Squats
800 meter Run (together)
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run (together)
Buy-Out: 1,000 meter Row
If You have a Vest or Body Armor wear it Vest #9/6, No on Row
Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time. Otherwise perform the work in the order written and break as needed.
Target time 50 min
MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch
1 Round
10 single-arm KB deadlifts / arm
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run
1 Round
10 single-arm KB swings / arm (eye level)
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run
SKILLS & SPECIFIC WARM UP
Deadlift
4 Sets x 5 reps
Athletes should feel like they can perform at least 10 reps with the
weight they choose for the workout
1 Round
200m Run (Workout Pace)
10 Sit Ups
5 Deadlift (Workout Load)
CONDITIONING
“GOOD FRIDAY”*
3 Rounds For Time in a 30 min TC
1000m Run
50 Sit-ups
25 Deadlifts #83/60 Rest 2:00 between rounds
*compare to 15.04.22
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 Up –
3 Sets:
0:20 Push-ups
0:40 Rest
10:00 Clock:
• Athletes should increase weight with each set and find the weight they want to
use in their first set.
10 Floor Press (Barbell)
8 Floor Press
6 Floor Press
5 Floor Press
5 Floor Press
CONDITIONING
“HEAVY DAY FLOOR PRESS“*
Every 3 min x 5 rounds
5 Wide Grip Floor Press 8.5/10 RPE
AMRAP in :30 Close Grip Push Ups
*compare to 16.02.22
