Banded Hamstring Stretch
Row 3 min
2 Rounds Barbell complex:
5 deadlift
5 Hang Power Clean
5 Strict press
5 good mornings
5 Back squat
Deadlift 3 Reps
20 min to build up to a heavy triple.
5 rounds for time of:
10 Deadlifts, 275/185 lbs
25 Wall Balls, 20/14 lbs
Goal: Sub 15 min
Accumulate:
50 Band Good Mornings
50 Hollow Rock
6 minute Tabata: Alternate Jump rope drill and mobility: Singles, Ring Row, Single Leg, Laying Leg Crossover, High Knees, Dynamic Calves, Lateral Hops, Lateral Lunges, Running Man, Runner’s Stretch, Doubles, Air Squat.
Increase Weight Each Set.
Rest as needed between lifts.
3 rounds for time of:
50 Double Unders
25 AbMat Sit-ups
15 Strict Chest To Bar Pull-ups
Goal: Sub 10 min
Couch Stretch 2 min/side
Roll/Smash Lats :90 sec-2 min/side
Side Plank Reverse Fly (20/side)
Modified Push-Up Y Hold (15 sec Hold, 5/side)
Scap Pushups x 15
Cuff Isolation 15/side
Then
3 rounds:
5 broad jump (focus on hip extension in jump)
5 Inch worm with a push up
5 Roll Over V sit
1 Min Row
For time:
21 Double Dumbbell Ground To Overheads, 40/20 lbs
32 Ring Push-ups
15 Double Dumbbell Ground To Overheads, 40/20 lbs
25 Ring Push-ups
9 Double Dumbbell Ground To Overheads, 40/20 lbs
19 Ring Push-ups
Goal: Sub 14 min
Accumulate:
50 Band Pull Aparts
50 Band Face Pulls
Run 200 meters
30 yards Jog forwards and backwards
7 push-up
7 Leg circles (each way)
7 Headstand to push-up
30 seconds Hollow body hold on bar
7 Inchworm
30 yards Carioca
7 Arms (over and back)
7 Knees to elbow
300 Singles/150 Doubles
2 – 200 m run (relay)
50 H.R. Push-Ups
2 – 200 m run (relay)
50 Burpees
2 – 200 m run (relay)
50 Toes-to-bar
2 – 200 m run (relay)
50 Kettle-Bell Swings (53/35)
2 – 200 m run (relay)
50 Pull-Ups
2 – 200 m run (relay)
200 Plank Walks
400m Run (together)
1 works/1rests – 200m – relay, 400m together. Clock stops when both are in the gym.
Walk 200m
Internal Rotation 2min/side
Ankle Circles 2 min/side
Row 3 min
3 way hip stretch, 3x/side
Then: 2 Rounds
5 barbell Kang squat
5 roll over v-sit
5 goblet squat
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
4 rounds for time of:
4 Power Snatches, 115/75 lbs
8 Strict Handstand Push-ups
4 Squat Snatches, 115/75 lbs
12 Chest-to-bar Pull-ups
Goal: 8-10 min or less
3 Rounds:
15 Goblet Squats, 70/53 lbs
15 Weighted Sit-ups, pick load
3 Rounds:
5 Jumping Ring Dip
5 Muscle Up Transitions from Floor
5 Kip Swing
15 PVC OHS
50 Singles
Use the heaviest weight you can for each set.
Rest as needed between sets.
20 min to build up to a heavy set of 3
12 AMRAP:
Wall Ball, 20/14 lbs, 3 mins
Toes-to-bar, 3 mins
Row Calories, 3 mins
Wall Ball, 20/14 lbs, 1 min
Toes-to-bar, 1 min
Row Calories, 1 min
Goal: Go bananas
Accumulate 50 Russian Twist w/ light DB
Accumulate 50 Abmat Sit-Ups
3 Way Hip Stretch x 3 each side
3 Rounds
Jog Or Row 1 min
Burgener Warm Up w/ empty bar
2 minutes Each Side:
IT band roll
Adductor roll
Piriformis roll
Big Clean Complex 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 position clean + push press
3 position clean + push jerk
3 position clean + split jerk
No dropping the bar
Goal: Max load with good technique
2 Rounds:
10 hip bridges
10 squat + box step up on each leg
200 meter run
5 roll over v sit
3 wall walk
20 mountain climbers
Every 1 min for 15 mins.
Snatch Wave:
OTM for 15 min:
Start at 75% and add 10 lbs on each 5 minute wave.
10 rounds for time of:
4 Deadlifts, 315/225 lbs
Rest 15 secs
3 Burpee Broad Jumps
Rest 15 secs
Shuttle Sprint
Rest 15 secs
*Burpee max distance broad jump
*Shuttle sprint (14 feet and back, 25 and back, 50 and back)
Banded hamstring stretch 2 minutes / side
Calf roll 2 minutes / side
Partner medicine ball warm-up
2 Rounds:
10 chest pass / person
10 side toss right
10 side toss left
10 kb swing style tosses
10 partner wall ball
10 seated chest pass w/ feet off floor
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use heaviest weight for each set.
For time:
150 Single Unders
75 Kettlebell Swings, 53/35 lbs
Run, 400 m
100 Single Unders
50 Kettlebell Swings, 53/35 lbs
Run, 400 m
75 Single Unders
25 Kettlebell Swings, 53/35 lbs
Run, 400 m
Goal: Sub 20 minutes
Pigeon stretch 2 minutes / side
Lax ball shoulder blade smash 2 minutes / side
3 Rounds:
1 min row
30 singles
5 broad jumps
7 jumping squats
5 inch worms
Record a One-Rep Max
For Time:
10 Dumbbell Thrusters, 50/35 lbs
20 Burpee To 6″ Targets
9 Dumbbell Thrusters, 50/35 lbs
18 Burpee To 6″ Targets
8 Dumbbell Thrusters, 50/35 lbs
16 Burpee To 6″ Targets
7 Dumbbell Thrusters, 50/35 lbs
14 Burpee To 6″ Targets
6 Dumbbell Thrusters, 50/35 lbs
12 Burpee To 6″ Targets
5 Dumbbell Thrusters, 50/35 lbs
10 Burpee To 6″ Targets
4 Dumbbell Thrusters, 50/35 lbs
8 Burpee To 6″ Targets
3 Dumbbell Thrusters, 50/35 lbs
6 Burpee To 6″ Targets
2 Dumbbell Thrusters, 50/35 lbs
4 Burpee To 6″ Targets
1 Dumbbell Thruster, 50/35 lbs
2 Burpee To 6″ Targets
Goal: 10-12 minutes
Turkish Get Up 20
Use the heaviest weight you can for each set.
Rest as needed between sets.
Accumulate 20 Turkish get-ups