40m jog
40m skip
20m heel walk
40m backward skip
20m lunge and twist
20m inchworm
20m lunge, lunge flip
10 ring rows
3 strict pullups or weighted pull-ups
10 pvc pullovers
partner hang stretch
3 Rounds (not for time)
3 wall walks
25 hollow body rock
30 sec plank
15 min AMRAP
30 kettlebell swings (russian)
6 pistol squats
10 pushups
400 m run
40m jog
20m heel walk
20m toe walk
20m walking quad
20m lunge with twist
20m knee to chest hold and walk
20m side to side lunge and flip
10 squat jumps
10 split lunge jumps
10 each side world’s best stretch
Every 90 sec for 15 min. (10 sets)
1 front squat (working heavy)
5 Rounds for Time
5 squat cleans 135/95
7 HSPU
Couch stretch
1 min roll each quad (choose foam roller or barbell)
500M Row
20M Toy Solider
20M Elbow to ankle
20M Bear Crawl
20M Reverse lunges
10 PVC Pull overs
10 Overhead squats
10 Push-ups
10 Sit-ups
5 Chin ups
5 pull ups
10 Hollow Rock
20 minute AMRAP of:
30 Box Jump, 24″
20 Push Press, 115#
30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
Calf stretch
Couch stretch
40 m jog
40 m high knees
40 m bum kickers
20 m inchworm
20 m broad jump
20 m bear crawl
3×10 ring rows
1 min couch stretch
Deck of Cards
Toes 2 Bar
Box jump
Dumbbell push press
KB deadlift
Sit-ups
Medball clean
Dips
Thruster 65/45
Rest
Jog 400m
Row 500 m
20m Toy soldier
20m elbow to ankle
10 PVC pullovers
THEN
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
10 min EMOM
1 muscle snatch
For Time: 5 rounds (follow rep scheme listed beneath movement)
Double unders
50, 40, 30, 20, 10
Overhead Squats 95/65
10, 8, 6, 4, 2
250 m SLOW row
row 300m
20m bear crawl
20m inch worm
20m heel walks
20m toy soldier
20m lunges
3 Rounds (not for time)
30 sec. handstand hold or heavy plate hold overhead
10 medball chest pass (EXPLODE from the chest) 14/12#
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Stretch or roll chest
Run 200m
20m skip
20m high knees
20m bum kickers
20m carioca
20m broad jump
40m slide
20m reverse lunges
20m bear crawl
20m elbow to ankle
20 situps
20 hollow body rock
20 toes to bar on ground
10 pvc pullovers
10 min EMOM
Every minute perform:
15 unbroken wall balls 20/14, 10’/9′
*RX standard will be hips past parallel, reaching target, and unbroken wall ball.
** Score will be time it takes to do last set of wallballs
10 x 30 sec Row, followed by 30 sec rest
* Score will be shortest distance rowed in one interval
1 min couch stretch each leg
1 min foam roll each quad
40m High knees
40m bum kickers
20m lunges
20m inchworm
20m bear crawl
20m broad jump
4 Rounds (with 2 min mandatory rest in between)
4min AMRAP
5 pullups
10 pushups
15 squats
500m row
– 25 Jumping Jacks hands touch behind
– 10 Jumping jacks forward and back
– 4 each side Lunge, elbow to ankle point
– 6 each side Single leg lateral lunge (push knee out)
– 10 swings Bend at hips and twist
– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
– arm circles (small, medium, large)
– wring the arms out
“Beatdown”
For time:
65 Box jump, 24 inch box
200m run
65 Jumping pull-ups
200m run
65 Kettle-bell swings, 1 pood
200m run
Walking Lunge, 65 steps
200m run
65 Knees to elbows
200m run
65 Push press, 45 pounds
200m run
65 Back extensions
200m run
65 Wall ball shots, 20 pound ball
200m run
65 burpees
200m run
65 Double unders
coaches choice
25 min AMRAP
Teams of 2 Alternate rounds in 25 min.
60m Farmer carry 32/24 kg
10 jumping air squats
10 jumping split lunges
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