Kasrat

#620 

WARM UP

FOCUS

Clean - 5-4-3-2-1
Clean High pull Ground 8x1
Clean high pull above kneee 8x1

KASRAT (ek minute) 3 rds.
12 K.B. Push press (M-16 / W-12)
14 Dum. Lunges (M-15 / W-10)
1 Rope climb
25 Ab mat sit ups
45 sec. wall chair
45 sec. mountain climb

COOL DOWN

30 sec. rest between each round.
Note: Kasrat (EK min.). Every exercise begins at the start of every minute.
The faster you finish the exercise, the remaining time is your rest before you start the next exercise in the next minute.

#619

Warm up

FOCUS
Deadlift 5-5-5-5-5 (70%-80% of max)

KASRAT 15 mins (3 rds)
6e Dumbell snatch (M-17.5/W-12.5)
12 Burpees
18 Wall ball (M-10/W-6)
24 Wiper over cone

COOL DOWN

Focus: 2 good warm up sets before the actual lift.

#618

Warm up

KASRAT
Dum Chest press 10-8-6-4
Pull ups 10x4
Dumbell Fly 10-8-6
Bent over row 10-8-6
Dum laterals 10-8-6
Bar curl 10-8
Dum. Hammer curl 10-8
Tricep dip 10-8
Overhead tricep ext. 10-8

COOL DOWN

617

Warm up

FOCUS
Overhead Squats 10-8-6-4-2

KASRAT
Bar Complex
2 Bar clean - 2 front squats - 2 push press x 3
Box Jump 10
Toes to bar 10

COOL DOWN

Bar clean is from floor.

#616

Warm up

FOCUS
Wind mill 5-5-3-2
Hip thrust 10-8-6-4

KASRAT
Round 1 - 20-10 (2 rds 4 min)
Round 2 - 40-20 (2 rds 8 mins)
Round 3 - 60-30 (1 round 8 mins)

K. B swing
Reverse crunches
Battle rope wave
Ball slam

COOL DOWN

#615

Warm up

FOCUS
Ladder drill (10 mins)

KASRAT (25 mins)
3 rds
7 Thrusters (M-50/W-35)
10 Box jump

3 rds
7 Devil press (M-35/W-20)
10 Cal row

3 rds
7 Hand stand push ups
10 Jump pull

COOL DOWN
Kasrat : Max time 25 mins.
Record best time.. there is no rest between sets of exercise.

#614
 
Warm up
 
FOCUS
Round 1 - Total of best Rep Max 
1. Snatch 1-1-1
2. Deadlift 1-1-1 
 
If time permits - Game ( X & O game ) 
 
NOTE - specific warm up for snatch with barbell
5 snatch grip Deadlift & 5 overhead squats 2 sets 
Lite weight squat snatch  3 x 2

For Deadlift Warm up set of 10 reps 
Medium weight set of 5 reps 
 
3 min rest between every set.

#613

Warm up

FOCUS
30 pull ups
45 push ups
60 star sit ups

KASRAT 16 mins
4-8-12-16-18.........
Burpees over bar
Bar snatch (M-35kg/W-25kg)

COOL DOWN

#612

Warm up

FOCUS
Round 1 - Total of best Rep Max
1. Clean & Jerk 1-1-1
2. Squat 1-1-1

If time permits - Game ( Shweetu- Jaanu-Shinu-Cone game )

NOTE - specific warm up for clean and jerk with barbell
5 Deadlift , 5 clean, 5 front squat, 5 press
Light clean & jerk 3 x 2

Warm up set of 10 reps for squat
Medium weight set of 5 reps

3 min rest between every set.

Record best Lift in clean & Jerk and squat & their total .

#621

Warm up

Focus
Dumb chest press 10-8-6-4-
Bar Bent over row
10-8-6-4

Kasrat - 4 rds
9 Dead lift (M-70/W-50)
18 One arm K.B swing (M-24/W-16)
27 Ab mat sit ups

Cool down

Kasrat: 4 rds, check your best time.

#620

Warm up

Focus
SNATCH 5, 3, 2, 1, 1

Kasrat - 15 min ( max rounds )

Box Jumps 15
D/B snatch 12 e ( M- 22.5 kg, W-15 kg )
Toes to Bar 10

Cool down

#619

Warm up

FOCUS
TGU 3-2-1-1
Hip Thrust 10-8-6-4

KASRAT
4 mins
Rowers 300 mts.
High plank to low plank 10e
Star sit ups 20
Dumb curl to press 10

5 mins
Battle rope seated side slam 10e

6 mins
Front kick through 4e

Cool Down

#608

Warm up

FOCUS
Squats
5-5 (75%max)
5-5-5 (85%max)

KASRAT
Hang Clean and Press (M-40/W-25)
10-9-8-7-6-5-4-3-2-1

Box Jump (M-24”/W-18”)
1-2-3-4-5-6-7-8-9-10

5e pistol squats (between each round)

Cool Down
Lite weight 2 sets of squat before Focus..

#608

Warm up

FOCUS
Deadlift
5-5 (75%max)
5-5-5 (85%max)

KASRAT 18mins
12-8-4-8-12
Burpees over bar
Ball slam
Dum/K.B. step up (each side)(M-15/W-10)

Cool down

2 sets of Lite weight Deadlift as warm up before the actual Deadlift in focus.

#607

Warm up

FOCUS
Handstand push ups / pike pushups 5x4
Rope climb 2x4

KASRAT (3 rds Best time)
7 Jump pull
14 Box jump
28 Battle rope double wave
56 K.B. Swing (M-20/W-16)
112 Mountain climb (total)

Cool down

#606

Warm up

FOCUS
Clean and split Jerk 3-2-1
Clean 1-1-1

KASRAT 18mins/ Max Rd.
10 Dum clean (M-17.5/W-12.5)kg
300 mt. Rowers
8 Bar Front squat ( M-50/W-30)kg
6 K.B. Shoulder press (M-16/W-8)kg

Cool down

Warm up

FOCUS
Over head walking squats 3 sets
Hip thrust. 3 sets

Kasrat
4 mins
KB Swing 15
Ab mat sit ups 30
Box jump 10

5 mins
KB swing/ Clean 7 each
Ab mat sit ups 30
Box jump 10
Bicep curl 10

6 mins
KB swing/ Clean / push press 5each
Ab mat sit ups 30
Box jump 10
Hammer curl 10
Battle rope rev lunge 10e

Cool down

Warm up

KASRAT
7x7
7 handstand push ups
7 thrusters
7 Toes to bar
7 deadlift
7 burpees
7 k.b.swings
7 pull ups the seven hero

Cool down

Warm up

FOCUS
Clean and split jerk

KASRAT
Shoulder press 10
Jump pull 10
Wall ball 12
K.B. One hand swing 12e

Cool down

Warm up

FOCUS
Chest press 4 sets
Med ball push ups 3 sets

KASRAT
K.B. Clean and press 12
Box jump 10
High pull 8
Plank to tricep push 8E
Dumbell Thrusters 10

Cool down

Warm up

FOCUS
Sumo Deadlift. 12,10,8,6,4

KASARAT 3 rds.
1 leg deadlift. 5e
Push ups 10
Battle rope jumping jack 25
Sus. Row 12
Star sit-ups 25

Cool down

Warm up

FOCUS
Hand Stand

KASRAT 2 rds
Shoulder press (heavy) 5
Wall ball 10
Bent over row 15
Push up Burpees 20
Side Lunge 25
Cross Crunch 30

Cool down

Warm up

FOCUS
Drills

KASRAT (4 rds for time)
Sus/ swill ball pike 15
Battle rope reverse lunge 10e
Dumbell clean 10
K.B around the world 10e

Cool down

Warm up

FOCUS
Front squat 10,8,6,4,2

KASRAT
20,18,16,14,12,10,8,6,4,2
K.B. Swing
Lunges
Reverse crunches

Cool down

Warm up

FOCUS
Bent over row 10,8,6
Hip Thrust. 10x3

KASRAT
Dumbell snatch 8E
Wall climb 2 rds
Ab mat sit ups. 30
Dumbell deadlift 12

Cool down

Warm up

FOCUS
Clean to split jerk. 4 sets

KASRAT
4 mins
Box jump 12
Dumbell Thrusters 10
Swiss ball knee tucks 12
Chin ups 10

5 min
Table tricep dip

6 mins
K.B. Fig 8

Cool down

Warm up

FOCUS
Turkish get up 2 sets

KASRAT 8 rounds (80% MAX)
3 bar Deadlift
3 Dumbelll clean
3 KB push press

Cool down

Warm up

FOCUS
Snatch. 5 sets

KASRAT (4 rds for time)
Battle rope lunge 16
Plank 1 min
Goblet squat 15
Alligator walk

Cool down

Warm up

FOCUS
Squat clean 5 sets

KASRAT
Overhead squat / regular squat. 10
Burpees over bar 12
Dumbell side lateral 10
Plank to tricep 12

Cool down

Warm up

FOCUS
Wind mill 5x3 sets

KASRAT
1) TABATA. 4 mins 20sec / 10 sec
Jump Lung.
Star sit ups
Cross mountain climb
Alt. K/B swing

2) maX round. 7 mins
Reverse crunches. 15
Dumbell snatch. 12
Bar clean to rotational press. 10

3) Partners. 3 rds each
Jump pull. 12
Wall ball. 12

Cool down