20 minute AMRAP
– Partner 1: Runs 800 meters
– Partner 2: Performs as many rounds of Cindy while partner runs
– 5 Pull-ups
– 10 Pushups
– 15 Air squats
***Partners switch back and forth until 20 minutes is exhausted. Both partners are always
working
***2 scores will be recorded, total meters ran and total rounds completed of Cindy
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
If you have a 1 RM to work off of, then use the following ramp-up:
50% x 3 reps, powered
60% x 2 reps, powered
70 % x 1 power or full
80% x 1 full
90% x 1
95% x 1
100% x 1,
3 attempts over old 100% if you feel like it.
4 minutes on, 2 minutes off for 3 total rounds. ( 20 minute total)
25 ring rows
25 double unders
25 calorie row
25 Toes to bar
Plank Ripper Tabata Style
:20s on/10s off for 3 mins
Side Plank Leg Lift(Left)
Med-Ball Straight Leg Situps
Side Plank Leg Lift(Right)
Rest 1 min x 3
with a hip circle or band around the knees perfrom the following:
1-3 rounds
10m Penguin walks + 5 air squats
10 m Lateral walks + 5 air squats
10 m Monster Walks + 5 air squats
10 x clam shells w/ or w/out band on knee depending on strength
EMOM – 12 minutes (3 total rounds)
– Minute 1: 5 barbell power clean and jerk
– Minute 2: 30 meter kettlebell farmer’s walk
– Minute 3: 7 barbell front squats @ same barbell load as CJ
– Minute 4: 25 meter sled push
Lvl 1: 95/65
Lvl 2: 135/95
Lvl 3: 165/105
2 rounds
1:00 – Supermen
1:00 – V-ups
1:00 – Bird Dog Plank – https://www.youtube.com/watch?v=hHkBmfwTjN8
1:00 – Mountain Climbers
Rest 2mins
250m Run
10 Band-Pull Aparts
10 Scap Push-Ups on Knees
10 Radno Rocks
10 Scap Pull-Ups
5 Hollow Pull-Up Holds
5 Superman Pull-up Holds
10 Banded Presses
3 sets of 5-
A1: 5 repetitions of ring swings; rest 1-2 min x 3
A2: 5 repetitions of horizontal hips; rest 1-2 min x 3
A3: 5 repetitions of strict transitions; rest 1-2 min x 3
Max Effort 1-Mile Run
Max Effort 2k Row
a) Renegade Row x 5-10/side
b) Dumbbell Overhead Tricep Extension 3 x 8
c) GHD Situp or Back extention 3 x 10
3 minutes total
30 seconds of bike or row @ 75% effort
30 seconds easy pace
+
T-Spine mobility on roller for 2 minutes
Banded Pigeon for 2 min/leg
+
Overhead squat hold at bottom position – 3 x 10 seconds perfect hold
+
2-3 sets not for time:
5-8 Ring rows, focus on squeezing scaps in the back
20 seconds of front leaning rest on floor or on the Rings, focus on tight core and externally rotated shoulders
10 Perfect air squats
3 minutes total
30 seconds of bike or row @ 75% effort
30 seconds easy pace
+
T-Spine mobility on roller for 2 minutes
Banded Pigeon for 2 min/leg
+
Overhead squat hold at bottom position – 3 x 10 seconds perfect hold
+
2-3 sets not for time:
5-8 Ring rows, focus on squeezing scaps in the back
20 seconds of front leaning rest on floor or on the Rings, focus on tight core and externally rotated shoulders
10 Perfect air squats
18 minute AMRAP
50 dumbbell push press
50 pull-ups
50 russian kettlebell swings
**At the start of every 2 minutes both partners perform 25 double unders (scale to
30 seconds of work if athletes are not proficient with double unders)
* Only 1 partner works at a time except during double unders
*Choose a weight where partners can do unbroken sets of 10ish
Lvl 1: 25/15, 35/25 KB
Lvl 2: 35/25, 53/35 KB
Lvl 3: 50/35, 70/53 KB
50-100 ab mat situps
https://www.youtube.com/watch?v=z_-Topn_DGI&feature=youtu.be
Perform 1 circuit of the following:
90/90 kneeling glute squeezes x 10
Kneeling Cossack Stretch x 10
Supine Glute bridge (hold for 3 counts) x 10
Book Openers x 10
Table Top T-spine rotations x 10
Followed by 2-3 rounds of:
(with a band, hip circle, etc. Note: band will not leave knees for entire activation series)
10 m penguin walks + 5 air squats
10 m lateral walks + 5 air squats
10 m monster walk + 5 air squats
If time 3 x 5 @90% of the weight just used on your
heaviest set
3 total rounds of: 3 minutes ON – 2 minutes OFF (15 total minutes)
– 3 minutes ON – AMRAP of:
– 20 Double Unders
– 14 wall balls
– 12 box jumps
2 minutes OFF:
Jog at aerobic threshold (get heart rate down prior to next set),
attempt to maintain the same number of rounds and reps for each AMRAP
– Return to AMRAP in the same place you left off
Lvl 1: 60 Singles , 14/10,
Lvl 2: 20/14, 24/20
Lvl 3: 30/20, 30/24
2 Rounds
1:00 – Anchored Sit-ups
1:00 – Russian Twist (body weight)
1:00 – Planks
1:00 – Bicycles
Rest 2min
500m Run or Row Buy-In
2 rounds For WARM UP
10 PVC Passthroughs
6 Overhead Lunges w/ PVC
6 Clean grip snatches w/ PVC
6 Overhead squats w/PVC
10 Mixed hand placement push ups
Superset w/ strict pullup work
12 minute AMRAP:
10 supinating ring rows
10 kb swing
10 calorie row
5:00 Total Plank Time in as few sets as possible.
30-50 Band Pull-aparts
OPTIONAL
250m Run
10 Band-Pull Aparts
10 Scap Push-Ups on Knees
10 Radno Rocks
10 Scap Pull-Ups
5 Hollow Pull-Up Holds
5 Superman Pull-up Holds
10 Banded Presses
A. Kettlebell Windmill 3 x 5 reps / side (Exercise on far right in video)
B. 5-5-5-5 handstand hold 3 sets
– Make easier or harder by increasing or decreasing time held
C.Band triceps push-down 3 x 25 (20X0)
Every minute on the minute: 12 total minutes (3 rounds)
Min 1: 15/12 (men/women) calorie row
Min 2: 3 wall walks
Min 3: 20m Bear Crawl
Min 4: 5 strict horizontal rope climbs
2 Rounds
1:00 – Ankle Biters
1:00 – Side Plank Reps Left
1:00 – Side Plank Reps Right
1:00 – Med-Ball Trios (R+L+Both)
Rest 2min
Run/Row 500m
1. Ankle Stretch 30s per side
2. Squat/Hip Mobility Complex
-6 Groiners
-6 Frog Jumps to Praying Squat
-6 Cossack Squats
-6 Lunge w/ Twist over Knee
2.Overhead Mobility Complex
-10 Lying Handcuffs
-5×5 Pec and Pump Lacrosse ball roll-out
(5 Locations w/ 5 Pumps per spot)
-10 PVC Passthroughs
-10 Band Pull-Aparts
12 minute AMRAP:
8 pushups
10 jump lunges (5 each leg)
12 deadbugs ( 6 seach side)
25 m sled back pedal.
