05.18.2020

Warm Up
2 Rounds For QualitySpiderman lunge + reach  x 50 feetSide Plank on Elbow x 20 seconds per sideCrab Walk x 50 feet Samson Walking Lunge x 50 feet

Mobility
8 deep squat progressions
10 wide stance rock backs   https://www.instagram.com/p/B9w3ceHnYnG/
8/side child's pose with arm lifts


Burgener Warm up
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)




Weightlifting
OHS  3 x 3 reps
press in the snatch - PVC or light barbell 3 x 3 reps
tall high pull + tall muscle snatch 4 x 2 + 5 reps




WOD
"Power"
every 2:00 for 10:00

1 snatch - pick a great load that you can do successfully for each round
50m sprint
walk back the 50m for part of your active rest

OR at home
5 RFT

8-10-12-14-16 DB alternating snatch
sprint 50m or 50 DUs
Rest 1:00

Core Finisher
https://www.youtube.com/watch?v=FPQijHrVmnw
Tuck-Up x 10/15/20 reps V-Up x 10/15/20 reps Candlestick Raises x 10/15/20 reps
One Arm/One Leg Plank x 10/15/20 reps Hand Plank Knee-To-Armpit x 10/15/20 reps
Low Push-Up Hold x max effort
Rest as needed

05.04.2020

Warm Up
3 rounds
Down dog shoulder taps x 10/side
Side plank powell press x 10/side- light weight https://www.youtube.com/watch?v=CjOLffqlXlk
Curtsy step downs from box x 8/side
Frog pumps x 20 + 20 second isometric hold

Mobility
pigeon pose x 30 seconds/side
ankle stretch on box x 30 seconds/side
PVC pass thrus x 15 reps


Home Weightlifting
Snatch balance + OHS 4 sets of 3+3
Press in snatch 4 sets of 3 with a slow descend back to the neck
Slow motion squat snatch 4 sets of 3

WOD
"Oxygen"
3 rounds for time
50 DB rows or barbell bent over rows * 75/55 or 45/35 (barbell weight)
400m run
50 sit ups
800m run

04.07.2020

Warm Up
2 rounds
15 each leg lateral leg swings
5 each side groiners
30 seconds each side Samson stretch

2 rounds for quality
Spiderman lunge + reach x 4/side
side plank on elbow x 20 seconds/side
crab walk x 10 feet
table top hold x 20 seconds
pigeon pose x 20 seconds/side


Home Weightlifting
OHS 3 sets of 5 reps
Press in snatch 2 x 10 reps
Tall muscle snatch 2 x 10 reps
Tall snatch 4 x 3 reps



WOD
"Red"
EMOM x 10:00
5 DB facing burpees
max reps DB hang snatch

Rest 5:00

EMOM 10:00
5 DB facing burpees
max reps DB hang clean & jerk