High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
AMRAP 20MIN:
40 KB swings
Run 100m
30 Burpees
Run 100m
20 Cal row
Run 100m
10 Turkish get-ups
Run 100m
*Only 1 person working at a time. Only 1 person runs each 100m. Record weight and rounds/reps.
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
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
See above
3 Rounds of:
30 Abmat sit-ups
40 Wall runs
500m Row
*Rest 5 minutes between each round. Complete first round at 50% effort, 2nd at 70%, and last at 90%. Record each round time individually and post results.
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Do not attempt a 1 rep max unless you have some prior weight history for that lift. Maximum 3 attempts at a new weight. Add max weight for the 3 lifts for a total.
3 Rounds of:
20 Duck walk steps
10 Frog hops
5 Skin the cats
30-20-10 Reps of:
Toes to bar
Burpees
3 Rounds of:
10 Med ball cleans, 20#/14#
10 Strict toes to bar
21-15-9 Reps of:
Power cleans, 135#/95#
Box jumps, 24#/20#
*Rx+ 185#/125#, 30″/24″
High knees, butt kicks, etc. Dynamic.
10 Bent over Rows
10 Hang Power Cleans
10 Front Squats
10 Push Presses
10 Hang Snatches
10 Overhead Squats
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Use Masters scaling of:
95#/55# for the barbell
20″ for box height
Plate Warm-up:
10 straight legged DLs
10 front squats
10 shoulder presses
10 ground to overhead
10 OH lunge steps
10 floor wipers
45#/35#
3 Rounds For Time:
350m Row
20 Ring dips
5 Handstand Push-ups (Rx+ for parallette deficit)
High knees, butt kicks, etc. Dynamic.
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
Suit and rank determine work.
Spade – Shoot Through
Heart – Plate Press Out
Club – Plate Walking Lunge
Diamond – Plate Twist
With a partner, 5 stations, 4 minutes each
Kettlebell Swing
Farmer’s Carry
Floor Press
Dumbbell Snatch
Plank
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
20MIN AMRAP:
6 Split jerks
20 Quick feet (10 each foot)
8 Lunge steps front rack
*150 V-up buy-in. Partner A completes the 6 split jerks, then partner B completes the quick feet. Partner A then finishes the lunge steps. Now partner B starts the next round…