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Paula Jager
10 months 3 weeks ago

WARM-UP -
3:00 Machine

-into-
7:00 AMRAP

Paula Jager
10 months 3 weeks ago
Paula Jager
10 months 3 weeks ago

WARM-UP -
4:00 Machine

-into-
4:00 AMRAP

4 Inch Worms
4 Up-Downs to Target
3 Burpees to Target

20-second Air Bike (mod-
fast)

WORKOUT PREP-
1 set:

Paula Jager
10 months 3 weeks ago

WARM-UP -
Burgener Warm Up (10-15
mins) (Snatch) + Skill Transfer
(if time allows)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement

-into-
3x High Hang Snatch + 3x

Paula Jager
10 months 3 weeks ago

5 sets:
Rowling to 100m
Penalty = Burpee Box Step
Overs (Max 5)
WORKOUT PREP -
2 sets:
30-second Air Bike
(moderate pace)
30-second Shuttle Run
(moderate pace)
WORKOUT - “You sit on a
throne of lies”

Paula Jager
10 months 3 weeks ago

WARM-UP -
3 sets:
10 Roll and Reach
20 Banded Side Steps
10 Banded Glute Bridges

-into-
3 sets:

30 Single Unders

5 Back Squats (empty bar-
build in weight)

Paula Jager
11 months 1 week ago

WARM-UP -
2:00 Row (slow-mod pace)

-into-
8:00 AMRAP

Paula Jager
11 months 1 week ago

WARM-UP -
2:00 Machine

-into-
2 sets (empty bar)

Paula Jager
11 months 1 week ago

WARM-UP -
Crossover Symmetry or
Banded 7’s with Hip Halo
Warmup

-into-
3 sets

Paula Jager
11 months 3 weeks ago

WARM-UP -
Hip Halo

-into-
8 min amrap: