09.06.2022

Warm up
2:00 row or run- easy pace
30 seconds banded air squats
1:30 row or run- moderate pace
30 seconds wall slides
60 seconds row or run- moderate pace with a slight pick up
30 seconds deep squat progressions


Mobility
xiaopeng circles x 5 each side each direction
Press and stretch x 5 reps https://www.instagram.com/p/CTP-hVRFmvK/




Snatch warm up- 3 reps each
1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets



Strength
A. 3 sets of high hang power snatch + high hang snatch @ 55%
B. 3 sets of hang power snatch + hang snatch @65%
C. 3 sets of snatch x 1 rep @75%




"POWER CYCLE"
For Total Time:
-
2 Rounds of:
20 Power Snatch 95/65 75/55
200 Meter Run
-
2:00 Rest
-
2 Rounds of:
20 Power C&J 95/65 75/55
200 Meter Run

01.31.2022

Warm Up
2:00 cardio
3 sets
5 inchworm + deep squat thoracic rotations
5 each side squat Ys
5 each side reverse lunges
* 1 Barbell Complex

*complex
3 hang muscle snatch
3 hang power snatch
3 power snatch



Strength
A. 4 sets of snatch press in receiving position x 3 reps- light load for position work

B. 4 sets of high hang squat snatch x 3 reps @ 50-60%

C. 4 sets of hang squat snatch x 2 reps @ 70-75%



AT Home Strength
Every 3:00 x 5 sets

10 DB goblet squat + overhead reach- light load- https://youtu.be/8-oAe9aOl-U
8 Hang DB Snatch @ 53/35lbs R
8 Hang DB Snatch @ 53/35lbs L



WOD
"All my favorites"
For Time
200/175m row
5 thrusters 115/85
400/350m row
10 thrusters
600/500m row
15 thrusters
800/650m row
20 thrusters

01.12.2021

Warm Up
10-8-6-4-2
sprawls- burpee no push up
shoulder taps
tall kneeling to standing - half reps each side (4 right, 4 left)
glute bridges


Mobility
wall slide lift offs x 15
prone swimmer x 1:00
sots press with PVC x 5 for 3 sets


Strength
snatch day 2/8
A. 6 sets of 2 reps
1 rep = 1 high hang snatch + 1 above the knee hang snatch
set 1-2 @ 50%
set 3-4 @ 60%
set 5-6 @ 65%

B. 6 sets of 2 reps
halting snatch deadlift- pause at the knee
start at or near your 100% 1 RM snatch

At Home Strength with PVC

2 full rounds:
3 sets of 5 snatch press in the receiving position
2 sets of 10 PVC hang muscle snatch
20 reps PVC platter squats

WOD
"Viking"
For Time
40 wall balls 20/14
40 C2B pull ups/ pull ups/ring rows
40 wall balls

OR
2 rounds
20 wall balls
20 C2B pull ups/pull ups/ ring rows
20 wall balls

OR
4 rounds
10 wall balls
10 C2B pull ups/pull ups/ring rows
10 wall balls

OR

at home version

4 rounds

10 DB thrusters 20#

10 push ups

10 DB thrusters 20#

01.04.2021

Warm Up
3 sets
banded squares- walk around 4 times with mini-band around the ankles
single leg RDLs x 8/side at 31X1
deep squat hold x 30 seconds


Mobility
PVC prone lift offs x 10
standing hollow pull downs x 15- use the orange or black band
wrist twist grip strength x 12/side https://youtu.be/eho-pJSYTQE

Strength
snatch week 1of 8
A. high hang squat snatch - 6 sets of 3
1-2 @ 50%
3-4 @ 60%
5-6 @ 65%

B. halting snatch deadlift- 6 sets of 2
build from 65% to 90%

PVC strength at Home

3 sets of 5 snatch press in the receiving position

2 sets of 10 PVC hang muscle snatch

20 reps PVC platter squats

WOD
"Fit in 9"
9:00 AMRAP
21 wall balls 20/14
15 deadlifts
9 burpees over the barbell

barbell recommendations
RX 225/155
Inter 185/125
Sc 135/95

At Home Version

"Fit in 9"

21 single DB thrusters

15 dual DB deadlifts

9 burpees over the DBs

10.16.2020

Warm Up
2 rounds
10/side banded lateral walks
5 banded slow to fast air squats
DB complex both sides for 2 rounds each
 **complex =  2 DB windmills + 1 Overhead squat + 2 strict press in the bottom of the squat
10 hip hurdles/side
1-3 wall walks



Mobility  https://www.instagram.com/p/B6V8iamHNZ8/A.  squat Y's x 10 reps each side - use a 2.5# plates no band
B.  overhead squat eccentric isometrics with empty bar x 10 reps @ 3310 tempoC.  deep squat progressions x 10 reps



Burgener Warm Up with PVC

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

*The warm-up you will do every day for the rest of your life*
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)- do muscle clean
✅Snatch Lands 2,4,6 (Footwork)- do tall clean with these drops
✅Snatch Drops (Footwork)- tall cleans to the full depth

Strength
snatch
A. snatch press in the receiving position 3 sets of 5 reps
B. high hang squat snatch x 3 reps @ 60%  3 sets
C. hang snatch high pull x 1 rep + hang squat snatch x 1 rep @70%   5 sets



WOD
"45 in 10"
10:00 AMRAP
21 wall balls 20/14
15 box jump overs 24/20"
9 TTB



Gymnastics skills
6-9:00 EMOM
min 1: 5 shoot thrus
min 2: 4-8 strict pull ups or banded strict pull ups- feet on band across the J-hooks
min 3: 4  ring rows with a 3 second pause at top or 4 strict ring dips or 2 bar muscle ups

08.12.2020

Warm up
2 sets- empty bar
7 barbell or DB deadlifts
7 barbell or DB snatch grip high pulls
7 barbell or DB behind the neck press or strict DB press
5 push up + T

4 each side perfect stretch walk




Primer:
6:00 EMOM

min 1- 3 wall walks - option to add 4 (2/side) shoulder taps while in HS or shoulder taps in the plank after each wall walk

min 2- 10 pistols- option to do touchdown squats




Strength
8:00 E2MOM

3 muscle snatch

2 snatch balance

1 high hang squat snatch
start at 40% and build to no more than 50%

WOD
"Goodie Bag"
10-8-6-4-2
snatch complex 115/85 95/65 75/55
30 Double unders in between sets of snatch
**complex= snatch deadlift + hang squat snatch + OHS

01.07.2020

Warm Up
2 rounds:

1:00 row or bike
30 second PVC pass throughs
20 seconds side plank each side
10 PVC OH squats
5 PVC elbow turnover drill  https://www.instagram.com/p/B5yBaI7lEnE/ (last video)

Mobility

deep squat progressions x 6
ankle pulse x 30 seconds each side - in a lunge position with a weight on the knee, driving knee over toes
seated banded pull aparts x 15   https://www.instagram.com/p/B6hBLmql7ql/
banded upright row x 15  (same video as above)

Skill: snatch
primer for snatches:
1. snatch press from receiving position x 5 reps for 3 sets
2. muscle snatch from the power position- for positional warm up, not heavy x 2 reps for 3 sets
https://www.catalystathletics.com/exercise/466/Muscle-Snatch-From-Power-Position/
then..

every 2:00 for 4 sets
1 high hang squat snatch
1 hang squat snatch
1 squat snatch
work at 60-70% 1RM

WOD
4 RFT
2 rope climbs
15 burpees


Post WOD- core burner
4 sets
20 second hollow rocks
20 second hollow hold
20 flutter kicks

rest 30 seconds

January Monthly Challenge
Day 7- 14 walking lunges each side