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Paula Jager
2 days 2 hours ago

WARM-UP -
Every minute (9:00)
Minute 1: 3 Inch Worms + 6
Russian Kettlebell Swings
Minute 2: 10/8 Calorie Row
(build in pace)
Minute 3: 5 Seated Empty
Bar Shoulder Press (1-second
pause at the top)
STRENGTH -

Paula Jager
3 days 2 hours ago

WARM-UP -
Burgener Warm Up Clean +
Skill Transfer (15:00)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement

-into-
3x High Hang Clean + 3x

Paula Jager
4 days 2 hours ago

WARM-UP -
3:00 Air Bike

-into-
6:00 AMRAP

Paula Jager
5 days 2 hours ago

WARM-UP -
10:00 AMRAP
10 Toe Touch Stretch
:10 HS Hold
:30 Jump Rope
5 Banded Good Mornings
5 Deadlifts (empty bar - build
across sets)
Ring Dip Skill Work -
EMOM8:
odd: 5-8 Strict Ring Dips

Paula Jager
5 days 2 hours ago

WARM-UP -
2 sets
30 Single Unders
10 Cossack Squats

-into-
3 sets:

Paula Jager
1 week 1 day ago

WARM-UP -
2:00 Jog

-into-
3 sets:

5 Snatch Grip Deadlifts
4 Hang Muscle Snatch
3 Snatch Grip Push Press
2 Hang Power Snatch
1 Power Snatch
-First set use a PVC pipe,
second and third use empty
barbell.

Paula Jager
1 week 2 days ago

WARM-UP -
3:00 Machine

-into-
2-3 Sets

Paula Jager
1 week 3 days ago

WARM-UP -
3:00 Row (30-seconds
Moderate/30-seconds Slow)

-into-
Burgener Warm Up Clean +

Skill Transfer (15:00)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement

Paula Jager
1 week 4 days ago

8:00 AMRAP:
:30 Machine
5 Kip Swings
3 Inch Worms
5 Dynamic Squat Stretch
5 Worlds Greatest Stretch
(each side)
WORKOUT PREP -
1 set:
3 Pull Ups
3 Push Ups
3 Sit Ups
3 Air Squats

Paula Jager
1 week 4 days ago

WARM-UP -
8:00 AMRAP
:30 Air Bike (Legs only)
:30 Air Bike (Arms only)
4 Up-Downs to Plate
:30 Jump Rope
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (Build
in pace)
2 Burpee to Plate
HANDSTAND WALK SKILL