If you’ve been following this for a while you now realize I keep my Warm – Ups close to the same and alternate them and that I keep the exact same cool down. You will see some more variations of these warm-ups and even mash ups but the reason is that they work for me. If you need to add a facet to your warm up or cool down then do it by all means. This is just a template for you to go off of. Improve it as you see fit, or if you want shoot me suggestions and I will take them into consideration. I am doing this programming based off of my experiences and what I found successful. Anyways, enjoy.

Warm Up

800m Run or 800m Row

Rest 1 – 2 minutes

Jump Rope:

2 rounds

10X single unders

10X alternating legs( also known as high knees)

10X cross overs (crossing your arms as you jump through the rope)

10X skiing (jumping side to side)

10X double unders (if you don’t have your double under yet, do two single unders and then attempt to speed up your wrist speed and get 1 double under)

D.R.O.M.S (Dynamic Range of Motion Stretch)

If you have a specific area thats bugging you, grab a foam roller or lacrosse ball and roll it out.

Burgerner Warm Up

 

Weight Training: Split Jerk

Coach Burgener Intro to Split Jerk

Coach Burgener correcting Split Jerk Technique

Start @ 75% of 1RM and work up to 100%. If you haven’t establish your 1RM this is the time. 15 minute time limit.

5X3X3X3X1

 

WorkOut: Running Fran

Ensure Perfect Form on Thrusters

3 rounds

400m Run

15 Thrusters

15 Pull Ups

 

Skill Work: Pistol Squats

5 rounds of 10 (5 each leg)

 

Cool Down:

400m Run

Static Stretching

Roll out with a foam roller and lacrosse ball

Ice down your sore joints

 

Operator ( 115lb thruster, chest to bar pull-ups men/ 75lb Thruster, chest to bar pull-ups women)

Level 4 (Prescribed)  ( 95lb thruster men/ 65lb Thruster women)

Level 3 (Intermediate)  (85lb thrusters men/ 55lb Thruster)

Level 2 (Progressing) ( 75lb thrusters men/ 45lb Thruster women)

Level 1 (Beginner)  (Comfortable weight thrusters)

** If you do not have pulls ups use resistance band that is still challenging.