*Spend ~2:00 on each stretch
Foam Roll – Thoracic
Banded Shoulder Distraction
Foam Roll – Quad and Adductors
Couch Stretch
3 Rounds
:20 second Samson Stretch each side
5 Plank Lunge w/Reach
15 Abmat Sit-Ups
300m Row
10 Pausing Overhead Squats w/PVC
then
4 Rounds
Burgener’s Warm-up
*2 Rounds w/ PVC, 2 Rounds w/empty barbell
*Spend ~2:00 on each stretch
Child’s Pose
Banded Hamstring Stretch
Pigeon Pose
3 Rounds
15 Cal Row
1 set – 3 toes-to-bar; 6 push-ups; 12 squats
20 Double Unders
AMRAP 6 x 2
AMRAP 6:00
30 Double Unders
24 Wall Balls (20/14)
18 Toes-to Bar
Rest 5:00
AMRAP 6:00
15 Double Unders
12 Wall Balls (20/14)
9 Toes-to-Bar
10:00 Cool Down (Bike, Row, or Run)
3 Rounds
20 Double Unders
10 Sit-ups
8 Squats
6 Push-ups
E2MOM x 10 (5 sets)
5 Push Presses
*Start @ ~50% and Build to a heavy set of 5 for today
Alternating EMOM x16
Minute 1 – 15/12 Cal Row
Minute 2 – 15 Sit-ups w/a Plate (25/15)
Minute 3 – 12 Mountain Climbers (ea side)
Minute 4 – 12 Kipping Handstand Push-ups
500m Row
3 Rounds
5 Push-ups
7 Sit-ups
9 Banded Good Mornings
:30 Samson Stretch (ea side)
12 Overhead Squats w/PVC
10:00
Bar Muscle Up Progressions
AMRAP 12
20/15 Cal Row
15 Overhead Squats (95/65)
12 Chest-to-Bar Pull-ups
12 Cal Bike/Row
12 Banded Good Mornings
12 Ab Mat Sit-ups
9 Cal Bike/Row
9 KB Swings
9 Kip Swings
6 Cal Bike/Row
6 Plank Lunges
6 Inch Worms
Burgener’s Warm-up
Complete as many rounds as possible in 20 minutes of:
Rx
8 toes-to-bars
10 dumbbell hang clean and jerks (50/35)
14/12-cal. row
Scaled
8 hanging knee-raises
10 dumbbell hang clean and jerks (35/20)
14/12-cal. row
*Spend ~2:00 on each stretch
Foam Roll – Thoracic
Banded Shoulder Distraction
Foam Roll – Quad and Adductors
Couch Stretch
500m Row
2 Rounds
4 Plank Lunges w/Reach (ea leg)
8 Russian KB Swings (53/35)
12 Squats
:30 Samson Stretch (ea side)
500m Row
2 Rounds
4 Push-ups
8 Overhead Squats w/PVC
12 Abmat Sit-ups
2 Rounds
Burgener’s Warm-up
*Spend ~2:00 on each stretch
Child’s Pose
Banded Hamstring Stretch
Pigeon Pose
15 Cal Row
12 Abmat Sit-ups
9 Banded Good Mornings
12 Cal Row
6 Kip Swings
3 Plank Lunges w/Reach (ea side)
9 Cal Row
5 Pull-ups; 10 Push-ups; 15 Squats
Alternating EMOM x16
Minute 1 – 7 Deadlifts(225/155) + 7 Box Jumps (24/20)
*Step-ups are considered scaled for today
Minute 2 – 12 Kipping Handstand Push-ups
Minute 3 – 7 Chest-to-Bar Pull-Ups + 7 Toes to Bar
Minute 4 – 15/12 Cal Row
500m Row
2 Round 5 Pull-ups; 10 Push-ups; 15 Squats
250m Row
5 Plank Lunge w/Reach (ea side)
7 Inch Worms
:30 Samson Stretch
EMOM x10
1 Power Clean + Hang Squat Clean
Start @~50%
3 Rounds for Time
500 Meter Row
21 Hang Power Cleans (115/80)
15 Front Rack Step-Back Lunges (115/80)
9 Lateral Burpees over the Bar
3:00 Row
1 Round 5 Pull-ups; 10 Push-ups; 15 Overhead Squats
2:00 Row
6 Plank Lunge w/Reach
:30 Samson Stretch
1:00 Row
w/Empty Barbell
5 Good Mornings
5 Back Squats
5 Behind the Neck Strict Press
5 Overhead Squats
Every 90 seconds x 6
3 Position Power Snatch
(Hip; knees; mid-shin/floor)
Start at ~40% of 1RM Snatch
AMRAP 4:00 x3
AMRAP 4:00
30 Double-Unders
15 Power Snatches (75/55)
Rest 4:00
AMRAP 4:00
30 Double-Unders
12 Power Snatches (95/65)
Rest 4:00
AMRAP 4:00
30 Double-Unders
9 Power Snatches (115/80)
3 Rounds
30 Singles or Double Unders
3 Strict Pull-ups
5 Squat Thrusts
7 Wall Squats
9 Wall Ball Squat Cleans
5 Rounds
50 Double Unders
15 Burpee Box Jump Overs (24/20)
5 Squat Cleans (135/95)
Calf Mobility