5 min of locomotion

A. Good mornings x 10 reps x 3 sets

B. strict Press x 4 sets of 6-8 reps; rest 2 minutes

C. 7 Rounds for Time:

DB Push Press x 5/arm

DB hang power clean x 5/arm

Air squats x 15

A1. Strict Pulling

6-8 reps x 5 sets; rest 60 sec.

A2. Back Squats

Cycle 3 session 1 5 x 5 all working sets at the same weight; rest 60 sec.

B. Zlatan’s Birthday Treat

100 burpees for time

OR:

21-15-9

thrusters 65/95 lbs

burpees

NOTE: 100 burpees can be rough on the lower back and shoulders. I have given you another option of thrusters and burpees, or, you can also reduce burpee reps to a more manageable number, such as 50 reps/

A.Every 90 sec x 10 sets:

snatch x 2 reps

approx 10-30 kg under your max.

Alternatives:continue with OHS - every 2 minutes x 6-8 reps x 5 sets

B. 3 Rounds for Time

Row 400/500 meters

Double Unders x 50

A2. wall slides x 10 reps plus 10 sec hold x 3 sets

B1. Every 3 minutes x 5 sets

Deadlifts - cycle 3 session 1

5 reps x 5 sets: all at same weight

B2. Ring Dips

advanced: @ 21x1 Make sure you have a 1 sec support hold! x 4-8 reps

Intermediate: @ 21x1 with a spot x 4-5 reps

jumping ring dips x 6-8 reps

C. 3 Rounds for Time:

Burpee Lizard Push ups x 10

DB stationary lunges (from rack position) x 12

Kipping Toes to Bar x 15

A. Every 8 minutes x 4 sets:

strict pulling x 4-5 (assisted for some)

Row x 500 meters

Double Unders x 50

KB Snatch x 10/side 35/55 lbs

A1. low gait - coaches’ choice x 3 sets

A2. chest to wall handstand x 30-60 sec x 3 sets

B. Every 90 sec, do 2 cleans @ 10-20 kg under your max x 10 sets

Or: Every 90 sec, do 1 clean high pull plus 1 clean x 5 reps x 5 sets

Or: deadlift x 6-8 reps x 5 sets

C. Farmer Carries x long gym length x 3 lengths 55lbs/arm or 90 lbs/arm

thrusters x 12 65/95

burpees x 12

rest 3 minutes x 4 sets

A1. chest to wall handstand x 3 sets 30-60 sec

A2. wall squats @ 31x1 x 10 reps x 3 sets

B. Every 5 minutes x 5 sets

Wall Balls x 15

KB power Cleans alternating x 12

double Unders x 30

strict toes to bar x 5

B. 4 Rounds Not for Time

Renegade Rows x 10 (1 push up plus 1 pull/side)

TGU x 5/side

C. 4 Rounds for Time

Air Squats x 30

Shoulder Taps x 30

A1. handbalancing progression 1 x 3 sets

A2. some sort of lower gait/hip work x 3 sets

B1. Back Squats cycle 2 session 4 6-8reps x 4 sets

Rest 60 sec

B2. Pulling - same as last cycle rest 60 sec 4 sets (rings are at front desk of the YWCA).

C. AMRAP in 12 minutes:

strict hspu, ddhpsu x 5-7 , A-frame(8-10reps)

DB power clean x 5/arm

FM Stomping Game x 5 minutes

A. Deadlift cycle 2 session 4 6-8 reps x 4 sets: rest 2-3 min

B. AMRAP in 5 minutes:
db thrusters x 7

burpees x 7

rest 5 min

C. AMRAP in 5 minutes

DB stationary lunges x 10

deck squats x 10

rest 5 minutes

D. AMRAP in 5 minutes

DB power snatch x 10 (alternating)

strict pull ups or ring rows x 5

if doing ring rows, do 8 reps at 1x11

stationary lunges x 10

AMRAP in 5 min

burpee box jumps x 7

1 arm DB push press x 10 35/55 lbs

Rest 2 min

D. AMRAP in 5 min

Kipping toes to bar x 7

push ups x 5/10

rest 2 min

E. AMRAP in 5 minutes
1 arm db oh squats x 10

kb swings x 12 35/55 lbs

A1. Low gait -coaches’ choice x 1 length x 3 sets

A2. Trap 3 raises against the wall from a standing position x 10 reps plus 10 sec hold x 3 sets

B. Handbalancing/walking practice

C. AMRAP in 3 minutes:

Goblet squats x 10 (pick a weight that you can do quickly)

push ups x 5/10

Rest 3 minutes

C. AMRAP in 3 minutes:

1 arm db OH squat x 5/arm

burpees x 10

Rest 3 minutes

D. AMRAP in 3 minutes:

QM gallop the course

shoulder taps x 20

rest 3 minutes

Alternatives:continue with OHS - every 2 minutes x 6-8 reps

C. Every 4 minutes x 4 sets

Strict pulling (minimum of 6-8 reps ) or if doing ring rows 8-10 reps. All at 31x1

QM gallop around the course (change direction each time)

Burpees x 6-12

A.5 min of Joint Prep - include wrists and hamstrings for handbalancing

B.FM - Stepping This is a great way to warm up the joints and soft tissue and to wake up the nervous system. Work with a partner for approximately 45 sec and then switch roles. Coaches; take it slowly and don’t worry about the orientation of the head. 4 sets

C. chest to wall handstand x 2 sets

60 sec, 30 sec or 45 sec. Pick a distance from the wall that enables you to hit one of those times under tension

D. AMRAP in 45 sec: strict Toes to Bar or knees to chest @ 31x1

THe point is to build the compression strength through the lower back as well as the arch scap pull, so don’t worry how high your toes or knees get.

Rest 45 sec

AMRAP strict hspu or ddhspu or A-Frame in 45 sec

REst 45 sec

5 sets

E. FOR TIME:

KB Snatch Ladder 7 down. Do 7 reps on each arm and then 6 and then 5, all the way down to 1 per side

As soon as you are finished, and with the clock still running, perform AMRAP burpees in 3 minutes

With the clock still running AMRAP calorie row in 3 min

B. Daily max clean in 20 min

Or, if you need more practice:

Every 3 minutes x 5 sets

1 clean grip deadlift plus 1 hang power clean plus 1 clean x 3 reps x 5 sets

C. 3 Rounds for Time

Alternating KB power clean and push press x 20 reps

Kipping Pull ups x 12

A1. handbalancing progression 1 x 3 sets

A2. some sort of lower gait/hip work x 3 sets

B1. Back Squats cycle 2 session 3 6-8reps x 4 sets

Rest 60 sec

B2. Pulling - same as last cycle rest 60 sec 4 sets

C. AMRAP in 12 minutes:

strict hspu, ddhpsu x 5-7 , A-frame(8-10reps)

21 calorie row

FM Stomping Game x 5 minutes

A. Deadlift cycle 2 session 3 6-8 reps x 4 sets: rest 2-3 min

B. Thrusters

Every 2 minutes, perform 8 thrusters x 5 sets:

You should barely hit 8 reps on your last set.

C. AMRAP in 5 min

burpee box jumps x 7

1 arm DB push press x 10 35/55 lbs

Rest 2 min

D. AMRAP in 5 min

Kipping toes to bar x 7

push ups x 5/10

rest 2 min

E. AMRAP in 5 minutes
1 arm db oh squats x 10

kb swings x 12 35/55 lbs

A1. Low gait -coaches’ choice x 1 length x 3 sets

A2. Trap 3 raises against the wall from a standing position x 10 reps plus 10 sec hold x 3 sets

B. Take your snatch 1RM from the last cycle and do the following:

Every 3 minutes x 5 sets:

Snatch high pull plus snatch x 3-4 reps

set 2-5 do 2-3 reps

first set at about 20 kg under your max.

Alternatives:continue with OHS - every 2 minutes x 6-8 reps

C. Every 4 minutes x 4 sets

Strict pulling (minimum of 6-8 reps ) or if doing ring rows 8-10 reps. All at 31x1

QM gallop around the course (change direction each time)

Burpees x 6-12

A.5 min of Joint Prep - include wrists and hamstrings for handbalancing

B.FM - Stepping This is a great way to warm up the joints and soft tissue and to wake up the nervous system. Work with a partner for approximately 45 sec and then switch roles. Coaches; take it slowly and don’t worry about the orientation of the head. 4 sets

C. chest to wall handstand x 2 sets

60 sec, 30 sec or 45 sec. Pick a distance from the wall that enables you to hit one of those times under tension

A. AMRAP in 45 sec: strict Toes to Bar or knees to chest @ 31x1

THe point is to build the compression strength through the lower back as well as the arch scap pull, so don’t worry how high your toes or knees get.

Rest 45 sec

AMRAP strict hspu or ddhspu or A-Frame in 45 sec

REst 45 sec

5 sets

B. AMRAP in 15 minutes:

Wall balls x 15

KB Snatch x 10 (alternating)

double Unders x 30

A1. chest to wall handstand x 3 sets 30-60 sec

A2. wall squats @ 31x1 x 10 reps x 3 sets

B. Every 5 minutes x 4 sets

BB Push Press x 9 65/95 lbs

Row x 15 calories

Double Unders x 30

Air Squats x 20

B. Daily max clean in 20 min

Or, if you need more practice:

Every 3 minutes x 5 sets

1 clean grip deadlift plus 1 hang power clean plus 1 clean x 3 reps x 5 sets

C. 5 Rounds for TIme:

thrusters x 9 65/95 lbs

Kipping Pull ups x 7

A1. handbalancing progression 1 x 3 sets

A2. some sort of lower gait/hip work x 3 sets

B1. Back Squats cycle 2 session 2 6-8reps x 4 sets

Rest 60 sec

B2. Pulling - same as last cycle rest 60 sec 4 sets

C. Every 3 minutes x 5-7 reps x 4 sets:

strict hspu, ddhpsu, A-frame(8-10reps)

D. 2000 meter row for time

5 se