General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
8/8 Cossack Squats
:15 Dead-Hang + :15 Active Hang
:20 Hollow Hold
-
2 Sets
5 Scapular Pull-Ups
5/5 Single Leg Sit to Box (Controlled Descent)
5 Ring Rows (False Grip if able)
Specific Gymnastics Prep
5 False Grip Ring Rows (Chest to Rings, Wrists Turned Over)
:10-:15 Ring Support Hold
:10-:15 Bottom of Ring Support Hold
5/5 Elevated Pistol to Box or Bench
4 Shuttle Runs at easy pace (Touch the Line, Sharp Turns)
-
Then straight into the skill block
For Time
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
8 Ring Muscle-Ups
Shuttle Run: 25ft/7.5m Down and Back = 1
Time Cap: 20:00
Score = Time
Goals: 11:00-16:00
Stimulus: Gymnastics Density / Bodyweight Conditioning
RPE: 8/10
Primary Objective: Consistent approach to the muscle-ups, round over round.
Secondary Objective: Hold a smooth, repeatable pistol pace.
Level 2:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups or 12 Chest to Bar Pull-Ups
-
Level 1:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Pistols to Box (Choice on Height)
8 Ring Rows + 8 Push-Ups
-
Masters 55+:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups OR 12 Chest to Bar Pull-Ups
-
Competitor:
As Prescribed
4 Rounds
10 Shuttle Runs
20 Alternating Pistols
10 Ring Muscle-Ups
-
Hotel Gym / Travel:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs (or 200m Run)
16 Alternating Pistols
10 Strict Pull-Ups + 10 Strict Dips
For Quality
2 Sets:
8-10 Prone Swimmers
1:00 x 90/90 Hip Internal + External Rotations
:30/:30 Half Kneeling Wall Contour Trunk Flow
:30/:30 Couch Stretch
Intent:
Thoracic Mobility, Hip + Spine Rotation and Openers
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
8/8 Cossack Squats
:15 Dead-Hang + :15 Active Hang
:20 Hollow Hold
-
2 Sets
5 Scapular Pull-Ups
5/5 Single Leg Sit to Box (Controlled Descent)
5 Ring Rows (False Grip if able)
Specific Gymnastics Prep
5 False Grip Ring Rows (Chest to Rings, Wrists Turned Over)
:10-:15 Ring Support Hold
:10-:15 Bottom of Ring Support Hold
5/5 Elevated Pistol to Box or Bench
4 Shuttle Runs at easy pace (Touch the Line, Sharp Turns)
-
Then straight into the skill block
For Time
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
8 Ring Muscle-Ups
Shuttle Run: 25ft/7.5m Down and Back = 1
Time Cap: 20:00
Score = Time
Goals: 11:00-16:00
Stimulus: Gymnastics Density / Bodyweight Conditioning
RPE: 8/10
Primary Objective: Consistent approach to the muscle-ups, round over round.
Secondary Objective: Hold a smooth, repeatable pistol pace.
Level 2:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups or 12 Chest to Bar Pull-Ups
-
Level 1:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Pistols to Box (Choice on Height)
8 Ring Rows + 8 Push-Ups
-
Masters 55+:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups OR 12 Chest to Bar Pull-Ups
-
Competitor:
As Prescribed
4 Rounds
10 Shuttle Runs
20 Alternating Pistols
10 Ring Muscle-Ups
-
Hotel Gym / Travel:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs (or 200m Run)
16 Alternating Pistols
10 Strict Pull-Ups + 10 Strict Dips
For Quality
2 Sets:
8-10 Prone Swimmers
1:00 x 90/90 Hip Internal + External Rotations
:30/:30 Half Kneeling Wall Contour Trunk Flow
:30/:30 Couch Stretch
Intent:
Thoracic Mobility, Hip + Spine Rotation and Openers
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
8/8 Cossack Squats
:15 Dead-Hang + :15 Active Hang
:20 Hollow Hold
-
2 Sets
5 Scapular Pull-Ups
5/5 Single Leg Sit to Box (Controlled Descent)
5 Ring Rows (False Grip if able)
Specific Gymnastics Prep
5 False Grip Ring Rows (Chest to Rings, Wrists Turned Over)
:10-:15 Ring Support Hold
:10-:15 Bottom of Ring Support Hold
5/5 Elevated Pistol to Box or Bench
4 Shuttle Runs at easy pace (Touch the Line, Sharp Turns)
-
Then straight into the skill block
For Time
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
8 Ring Muscle-Ups
Shuttle Run: 25ft/7.5m Down and Back = 1
Time Cap: 20:00
Score = Time
Goals: 11:00-16:00
Stimulus: Gymnastics Density / Bodyweight Conditioning
RPE: 8/10
Primary Objective: Consistent approach to the muscle-ups, round over round.
Secondary Objective: Hold a smooth, repeatable pistol pace.
Level 2:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups or 12 Chest to Bar Pull-Ups
-
Level 1:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Pistols to Box (Choice on Height)
8 Ring Rows + 8 Push-Ups
-
Masters 55+:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups OR 12 Chest to Bar Pull-Ups
-
Competitor:
As Prescribed
4 Rounds
10 Shuttle Runs
20 Alternating Pistols
10 Ring Muscle-Ups
-
Hotel Gym / Travel:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs (or 200m Run)
16 Alternating Pistols
10 Strict Pull-Ups + 10 Strict Dips
For Quality
2 Sets:
8-10 Prone Swimmers
1:00 x 90/90 Hip Internal + External Rotations
:30/:30 Half Kneeling Wall Contour Trunk Flow
:30/:30 Couch Stretch
Intent:
Thoracic Mobility, Hip + Spine Rotation and Openers
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
8/8 Cossack Squats
:15 Dead-Hang + :15 Active Hang
:20 Hollow Hold
-
2 Sets
5 Scapular Pull-Ups
5/5 Single Leg Sit to Box (Controlled Descent)
5 Ring Rows (False Grip if able)
Specific Gymnastics Prep
5 False Grip Ring Rows (Chest to Rings, Wrists Turned Over)
:10-:15 Ring Support Hold
:10-:15 Bottom of Ring Support Hold
5/5 Elevated Pistol to Box or Bench
4 Shuttle Runs at easy pace (Touch the Line, Sharp Turns)
-
Then straight into the skill block
For Time
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
8 Ring Muscle-Ups
Shuttle Run: 25ft/7.5m Down and Back = 1
Time Cap: 20:00
Score = Time
Goals: 11:00-16:00
Stimulus: Gymnastics Density / Bodyweight Conditioning
RPE: 8/10
Primary Objective: Consistent approach to the muscle-ups, round over round.
Secondary Objective: Hold a smooth, repeatable pistol pace.
Level 2:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups or 12 Chest to Bar Pull-Ups
-
Level 1:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Pistols to Box (Choice on Height)
8 Ring Rows + 8 Push-Ups
-
Masters 55+:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups OR 12 Chest to Bar Pull-Ups
-
Competitor:
As Prescribed
4 Rounds
10 Shuttle Runs
20 Alternating Pistols
10 Ring Muscle-Ups
-
Hotel Gym / Travel:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs (or 200m Run)
16 Alternating Pistols
10 Strict Pull-Ups + 10 Strict Dips
For Quality
2 Sets:
8-10 Prone Swimmers
1:00 x 90/90 Hip Internal + External Rotations
:30/:30 Half Kneeling Wall Contour Trunk Flow
:30/:30 Couch Stretch
Intent:
Thoracic Mobility, Hip + Spine Rotation and Openers
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
8/8 Cossack Squats
:15 Dead-Hang + :15 Active Hang
:20 Hollow Hold
-
2 Sets
5 Scapular Pull-Ups
5/5 Single Leg Sit to Box (Controlled Descent)
5 Ring Rows (False Grip if able)
Specific Gymnastics Prep
5 False Grip Ring Rows (Chest to Rings, Wrists Turned Over)
:10-:15 Ring Support Hold
:10-:15 Bottom of Ring Support Hold
5/5 Elevated Pistol to Box or Bench
4 Shuttle Runs at easy pace (Touch the Line, Sharp Turns)
-
Then straight into the skill block
For Time
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
8 Ring Muscle-Ups
Shuttle Run: 25ft/7.5m Down and Back = 1
Time Cap: 20:00
Score = Time
Goals: 11:00-16:00
Stimulus: Gymnastics Density / Bodyweight Conditioning
RPE: 8/10
Primary Objective: Consistent approach to the muscle-ups, round over round.
Secondary Objective: Hold a smooth, repeatable pistol pace.
Level 2:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups or 12 Chest to Bar Pull-Ups
-
Level 1:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Pistols to Box (Choice on Height)
8 Ring Rows + 8 Push-Ups
-
Masters 55+:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups OR 12 Chest to Bar Pull-Ups
-
Competitor:
As Prescribed
4 Rounds
10 Shuttle Runs
20 Alternating Pistols
10 Ring Muscle-Ups
-
Hotel Gym / Travel:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs (or 200m Run)
16 Alternating Pistols
10 Strict Pull-Ups + 10 Strict Dips
For Quality
2 Sets:
8-10 Prone Swimmers
1:00 x 90/90 Hip Internal + External Rotations
:30/:30 Half Kneeling Wall Contour Trunk Flow
:30/:30 Couch Stretch
Intent:
Thoracic Mobility, Hip + Spine Rotation and Openers
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
8/8 Cossack Squats
:15 Dead-Hang + :15 Active Hang
:20 Hollow Hold
-
2 Sets
5 Scapular Pull-Ups
5/5 Single Leg Sit to Box (Controlled Descent)
5 Ring Rows (False Grip if able)
Specific Gymnastics Prep
5 False Grip Ring Rows (Chest to Rings, Wrists Turned Over)
:10-:15 Ring Support Hold
:10-:15 Bottom of Ring Support Hold
5/5 Elevated Pistol to Box or Bench
4 Shuttle Runs at easy pace (Touch the Line, Sharp Turns)
-
Then straight into the skill block
For Time
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
8 Ring Muscle-Ups
Shuttle Run: 25ft/7.5m Down and Back = 1
Time Cap: 20:00
Score = Time
Goals: 11:00-16:00
Stimulus: Gymnastics Density / Bodyweight Conditioning
RPE: 8/10
Primary Objective: Consistent approach to the muscle-ups, round over round.
Secondary Objective: Hold a smooth, repeatable pistol pace.
Level 2:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups or 12 Chest to Bar Pull-Ups
-
Level 1:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Pistols to Box (Choice on Height)
8 Ring Rows + 8 Push-Ups
-
Masters 55+:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups OR 12 Chest to Bar Pull-Ups
-
Competitor:
As Prescribed
4 Rounds
10 Shuttle Runs
20 Alternating Pistols
10 Ring Muscle-Ups
-
Hotel Gym / Travel:
For Time (20:00 Time Cap)
4 Rounds
8 Shuttle Runs (or 200m Run)
16 Alternating Pistols
10 Strict Pull-Ups + 10 Strict Dips
For Quality
2 Sets:
8-10 Prone Swimmers
1:00 x 90/90 Hip Internal + External Rotations
:30/:30 Half Kneeling Wall Contour Trunk Flow
:30/:30 Couch Stretch
Intent:
Thoracic Mobility, Hip + Spine Rotation and Openers
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
10 Back Slaps + 10 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
-
2 Sets
8 Barbell Good Mornings
5 Behind the Neck Strict Press
Specific Barbell Prep
2 Sets: Empty, Then Light Loads
2 Clean Pulls (Bar Close, Shoulders Over)
2 Low Hang Power Cleans (Focusing on Point of Performance)
2 Power Cleans
2 Push Jerks (Dip, Drive, Punch)
-
6 Alt Step-Ups
3 Box Jumps @ Moderate Height (Step Down)
-
Then build to opening load on the complex
• Barbell starts at 70% of the limiter in the complex, which is the Push Jerk for most athletes, and builds to a heavy for the day.
• Box starts moderate and builds height over the first 2-3 sets, then stays at a high box jump height that is safe but still powerful.
• Make manageable jumps and focus on snappy quality reps on each set.
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Score = Rounds + Reps
Barbell: 155/105lb (70/48kg)
Goals: 6+ Rounds
Stimulus: Barbell Conditioning
RPE: 8.5/10
Primary Objective: Complete at least 6 rounds with unbroken sets on the barbell.
Secondary Objective: Hold burpee cadence steady from round one to the finish.
Level 2:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 135/95lb, 61/43kg
-
Level 1:
7:00 AMRAP
3 Hang Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 75/55lb, 52/34kg
-
Masters 55+:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
-
Competitor:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 185/125lb (84/57kg)
-
Hotel Gym / Travel:
7:00 AMRAP
3 Dumbbell Power Clean
5 Dumbbell Push Jerk
7 Burpees over the Dumbbells
Dumbbells: 50/35lb (22.5/15kg)
-
Big Class Notes:
We can start some athletes on burpees and some on the barbell to manage burpee over the bar space or move to lateral burpees over the bar.
For Quality
2 Sets:
:20/:20 Crossbody Lat Stretch
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
For Quality
4 Sets:
100ft (30m) Dual Kettlebell Front Rack Carry
15 GHD Hip Extensions
:30 Sorenson Hold
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
10 Back Slaps + 10 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
-
2 Sets
8 Barbell Good Mornings
5 Behind the Neck Strict Press
Specific Barbell Prep
2 Sets: Empty, Then Light Loads
2 Clean Pulls (Bar Close, Shoulders Over)
2 Low Hang Power Cleans (Focusing on Point of Performance)
2 Power Cleans
2 Push Jerks (Dip, Drive, Punch)
-
6 Alt Step-Ups
3 Box Jumps @ Moderate Height (Step Down)
-
Then build to opening load on the complex
• Barbell starts at 70% of the limiter in the complex, which is the Push Jerk for most athletes, and builds to a heavy for the day.
• Box starts moderate and builds height over the first 2-3 sets, then stays at a high box jump height that is safe but still powerful.
• Make manageable jumps and focus on snappy quality reps on each set.
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Score = Rounds + Reps
Barbell: 155/105lb (70/48kg)
Goals: 6+ Rounds
Stimulus: Barbell Conditioning
RPE: 8.5/10
Primary Objective: Complete at least 6 rounds with unbroken sets on the barbell.
Secondary Objective: Hold burpee cadence steady from round one to the finish.
Level 2:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 135/95lb, 61/43kg
-
Level 1:
7:00 AMRAP
3 Hang Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 75/55lb, 52/34kg
-
Masters 55+:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
-
Competitor:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 185/125lb (84/57kg)
-
Hotel Gym / Travel:
7:00 AMRAP
3 Dumbbell Power Clean
5 Dumbbell Push Jerk
7 Burpees over the Dumbbells
Dumbbells: 50/35lb (22.5/15kg)
-
Big Class Notes:
We can start some athletes on burpees and some on the barbell to manage burpee over the bar space or move to lateral burpees over the bar.
For Quality
2 Sets:
:20/:20 Crossbody Lat Stretch
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
For Quality
4 Sets:
100ft (30m) Dual Kettlebell Front Rack Carry
15 GHD Hip Extensions
:30 Sorenson Hold
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
10 Back Slaps + 10 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
-
2 Sets
8 Barbell Good Mornings
5 Behind the Neck Strict Press
Specific Barbell Prep
2 Sets: Empty, Then Light Loads
2 Clean Pulls (Bar Close, Shoulders Over)
2 Low Hang Power Cleans (Focusing on Point of Performance)
2 Power Cleans
2 Push Jerks (Dip, Drive, Punch)
-
6 Alt Step-Ups
3 Box Jumps @ Moderate Height (Step Down)
-
Then build to opening load on the complex
• Barbell starts at 70% of the limiter in the complex, which is the Push Jerk for most athletes, and builds to a heavy for the day.
• Box starts moderate and builds height over the first 2-3 sets, then stays at a high box jump height that is safe but still powerful.
• Make manageable jumps and focus on snappy quality reps on each set.
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Score = Rounds + Reps
Barbell: 155/105lb (70/48kg)
Goals: 6+ Rounds
Stimulus: Barbell Conditioning
RPE: 8.5/10
Primary Objective: Complete at least 6 rounds with unbroken sets on the barbell.
Secondary Objective: Hold burpee cadence steady from round one to the finish.
Level 2:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 135/95lb, 61/43kg
-
Level 1:
7:00 AMRAP
3 Hang Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 75/55lb, 52/34kg
-
Masters 55+:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
-
Competitor:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 185/125lb (84/57kg)
-
Hotel Gym / Travel:
7:00 AMRAP
3 Dumbbell Power Clean
5 Dumbbell Push Jerk
7 Burpees over the Dumbbells
Dumbbells: 50/35lb (22.5/15kg)
-
Big Class Notes:
We can start some athletes on burpees and some on the barbell to manage burpee over the bar space or move to lateral burpees over the bar.
For Quality
2 Sets:
:20/:20 Crossbody Lat Stretch
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
For Quality
4 Sets:
100ft (30m) Dual Kettlebell Front Rack Carry
15 GHD Hip Extensions
:30 Sorenson Hold
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
10 Back Slaps + 10 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
-
2 Sets
8 Barbell Good Mornings
5 Behind the Neck Strict Press
Specific Barbell Prep
2 Sets: Empty, Then Light Loads
2 Clean Pulls (Bar Close, Shoulders Over)
2 Low Hang Power Cleans (Focusing on Point of Performance)
2 Power Cleans
2 Push Jerks (Dip, Drive, Punch)
-
6 Alt Step-Ups
3 Box Jumps @ Moderate Height (Step Down)
-
Then build to opening load on the complex
• Barbell starts at 70% of the limiter in the complex, which is the Push Jerk for most athletes, and builds to a heavy for the day.
• Box starts moderate and builds height over the first 2-3 sets, then stays at a high box jump height that is safe but still powerful.
• Make manageable jumps and focus on snappy quality reps on each set.
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Score = Rounds + Reps
Barbell: 155/105lb (70/48kg)
Goals: 6+ Rounds
Stimulus: Barbell Conditioning
RPE: 8.5/10
Primary Objective: Complete at least 6 rounds with unbroken sets on the barbell.
Secondary Objective: Hold burpee cadence steady from round one to the finish.
Level 2:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 135/95lb, 61/43kg
-
Level 1:
7:00 AMRAP
3 Hang Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 75/55lb, 52/34kg
-
Masters 55+:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
-
Competitor:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 185/125lb (84/57kg)
-
Hotel Gym / Travel:
7:00 AMRAP
3 Dumbbell Power Clean
5 Dumbbell Push Jerk
7 Burpees over the Dumbbells
Dumbbells: 50/35lb (22.5/15kg)
-
Big Class Notes:
We can start some athletes on burpees and some on the barbell to manage burpee over the bar space or move to lateral burpees over the bar.
For Quality
2 Sets:
:20/:20 Crossbody Lat Stretch
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
For Quality
4 Sets:
100ft (30m) Dual Kettlebell Front Rack Carry
15 GHD Hip Extensions
:30 Sorenson Hold
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
10 Back Slaps + 10 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
-
2 Sets
8 Barbell Good Mornings
5 Behind the Neck Strict Press
Specific Barbell Prep
2 Sets: Empty, Then Light Loads
2 Clean Pulls (Bar Close, Shoulders Over)
2 Low Hang Power Cleans (Focusing on Point of Performance)
2 Power Cleans
2 Push Jerks (Dip, Drive, Punch)
-
6 Alt Step-Ups
3 Box Jumps @ Moderate Height (Step Down)
-
Then build to opening load on the complex
• Barbell starts at 70% of the limiter in the complex, which is the Push Jerk for most athletes, and builds to a heavy for the day.
• Box starts moderate and builds height over the first 2-3 sets, then stays at a high box jump height that is safe but still powerful.
• Make manageable jumps and focus on snappy quality reps on each set.
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Score = Rounds + Reps
Barbell: 155/105lb (70/48kg)
Goals: 6+ Rounds
Stimulus: Barbell Conditioning
RPE: 8.5/10
Primary Objective: Complete at least 6 rounds with unbroken sets on the barbell.
Secondary Objective: Hold burpee cadence steady from round one to the finish.
Level 2:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 135/95lb, 61/43kg
-
Level 1:
7:00 AMRAP
3 Hang Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 75/55lb, 52/34kg
-
Masters 55+:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
-
Competitor:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 185/125lb (84/57kg)
-
Hotel Gym / Travel:
7:00 AMRAP
3 Dumbbell Power Clean
5 Dumbbell Push Jerk
7 Burpees over the Dumbbells
Dumbbells: 50/35lb (22.5/15kg)
-
Big Class Notes:
We can start some athletes on burpees and some on the barbell to manage burpee over the bar space or move to lateral burpees over the bar.
For Quality
2 Sets:
:20/:20 Crossbody Lat Stretch
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
For Quality
4 Sets:
100ft (30m) Dual Kettlebell Front Rack Carry
15 GHD Hip Extensions
:30 Sorenson Hold
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
10 Back Slaps + 10 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bend and Bow
-
2 Sets
8 Barbell Good Mornings
5 Behind the Neck Strict Press
Specific Barbell Prep
2 Sets: Empty, Then Light Loads
2 Clean Pulls (Bar Close, Shoulders Over)
2 Low Hang Power Cleans (Focusing on Point of Performance)
2 Power Cleans
2 Push Jerks (Dip, Drive, Punch)
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6 Alt Step-Ups
3 Box Jumps @ Moderate Height (Step Down)
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Then build to opening load on the complex
• Barbell starts at 70% of the limiter in the complex, which is the Push Jerk for most athletes, and builds to a heavy for the day.
• Box starts moderate and builds height over the first 2-3 sets, then stays at a high box jump height that is safe but still powerful.
• Make manageable jumps and focus on snappy quality reps on each set.
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Score = Rounds + Reps
Barbell: 155/105lb (70/48kg)
Goals: 6+ Rounds
Stimulus: Barbell Conditioning
RPE: 8.5/10
Primary Objective: Complete at least 6 rounds with unbroken sets on the barbell.
Secondary Objective: Hold burpee cadence steady from round one to the finish.
Level 2:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 135/95lb, 61/43kg
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Level 1:
7:00 AMRAP
3 Hang Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 75/55lb, 52/34kg
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Masters 55+:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
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Competitor:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 185/125lb (84/57kg)
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Hotel Gym / Travel:
7:00 AMRAP
3 Dumbbell Power Clean
5 Dumbbell Push Jerk
7 Burpees over the Dumbbells
Dumbbells: 50/35lb (22.5/15kg)
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Big Class Notes:
We can start some athletes on burpees and some on the barbell to manage burpee over the bar space or move to lateral burpees over the bar.
For Quality
2 Sets:
:20/:20 Crossbody Lat Stretch
1:00 Seated Hip Internal Rotation + External Rotations
:30/:30 Couch Stretch
For Quality
4 Sets:
100ft (30m) Dual Kettlebell Front Rack Carry
15 GHD Hip Extensions
:30 Sorenson Hold
