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Paula Jager
1 month 2 weeks ago

8:00AMRAP
1:00 Air Bike (:30 easy, :20
moderate, :10 hard)
10 heel toe rocks
10 Dynamic Air Squats
WORKOUT PREP -
3 sets:
5/4 Calorie Air Bike (build
in pace)
WORKOUT - McConaughey
Freedom (RX’d)

Paula Jager
1 month 2 weeks ago

WARM-UP -
Hip Halo Warm Up

-into-
8:00 AMRAP

10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs

5 Back Squats (empty bar-
build in weight)

Paula Jager
1 month 4 weeks ago

Banded 7s

-into-
8:00 AMRAP

Paula Jager
2 months 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
2 months ago

WARM-UP -
3:00 Machine

-into-
8:00 AMRAP

Paula Jager
2 months ago

WARM-UP -
Banded 7s

-into-
10:00 AMRAP

Paula Jager
2 months ago

WARM-UP -
Hip Halo Warm Up

-into-
8:00 AMRAP

10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs

5 Back Squats (empty bar-
build in weight)

Paula Jager
2 months ago

  FRIDAY
WARM-UP -
2:00 Machine
-into-
10:00 AMRAP
10 Banded Pass Throughs
4 Worlds Greatest Stretch
(each)
4 Up Downs
10 Sit Ups
4 Hang Muscle Snatch (PVC -
empty bar)
WORKOUT PREP-
3 sets:

Paula Jager
2 months 1 week ago

 WARM-UP -
Banded 7s
-into-
10:00 AMRAP
30 Single Unders
10 Walking Lunge Steps
10 Dumbbell Single Arm
Renegade Rows (each)
5 Bench Press (empty bar-
build across sets)
10 Deadbugs
STRENGTH -
Week 5

Paula Jager
2 months 1 week ago

 2 sets
10 Cossack Squats
10 Banded Shoulder Press
-into-
8:00 AMRAP
30-second Air Bike (easy-
moderate)
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty
bar)
3 Front Squats (empty bar)