07.16.2020

Warm Up
2 rounds 
2 lengths shuffle
10 Cossack squats
10 each side shoulder taps
10 DB muscle snatch
5/side single arm DB OHS 

Mobility:
shoulders:  5 each side- light weight   https://www.instagram.com/p/B58iPFdBw9t/
deep squat progressions x 5 reps
pigeon pose x 30 seconds each side


Burgener Warm up

https://www.instagram.com/p/B42avY2J2uf/

Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork)


EMOM   8:00
min 1: 20 second hollow hold
min 2: 20 second handstand hold or handstand walk
min 3: snatch grip deadlifts @ 3030  x 5 reps
min 4: bottoms up KB overhead carry 50'

WOD

"Chip"
For Time2 rounds
50 wall balls 20/14
40 KB swings 53/35 or a DB swing
30 sit ups
20 power snatch 115/75 95/65 75/55 or alternating DB snatch- 10 each side
10 HSPU- sub box piked HSPU or hand release push ups

04.01.19

Warm Up

400m run, bike, row
3 rounds of:
lateral banded step overs x 20- use a plate on the floor
paused squat press outs x 8 - 10-25# plate with a 2-3 second at the bottom of the squat- press plate out
sumo inchworms x 5



Gymnastics EMOM
8:00
min 1: 20 second hollow hold
min 2: 20 second handstand hold or handstand walk
min 3: inverted rows x 8 reps
min 4: bottoms up KB overhead carry 50'


Skill: bench press https://www.instagram.com/p/BsQwEiOFq6a/
4 sets of 5 reps- build load starting with 55-60%
in between sets complete 10 banded pull aparts

WOD
9-15-21
hang power snatch 95/65
TTB
400m run after each round (row if too cold)