10.25.2022

Warm Up
2 sets
200m row
2 lengths in the gym side shuffle
then..
2 sets

10/side lateral box step ups
10 scap pull ups
8/side half kneeling KB press
10 KB sumo deadlifts




Squatober
ankle stretch x 30 seconds each side
RNT split squats x 10 each side- add load


goblet squats- increase load each set- 2 second pause at the bottom
2 sets of 3 reps
2 sets of 3 reps
1 set of 3 reps

then..
4 sets of 5 reps
snatch grip deadlifts at 55-60% of your max DL

WOD
"English Bulldog"
For Time
5-4-3-2-1
deadlifts
70-75-80-85-90% of your max
1-5 reps choice gymnastics

09.24.2020

Warm Up

3 sets
10 PVC pass thrus10 PVC Cuban press
10 PVC snatch press in the receiving position
10 PVC RDLs
*last round move to an empty barbell for the snatch press and RDLs
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) 



Strength

5:00 EMOM
1 x snatch high pull from the floor
1 x hang squat snatch

4:00 EMOM
3 x snatch grip segmented deadlift - pause at knee, mid- thigh and full extension


WOD
"Light Bright"

3 rounds

15 push ups
20/15  cals bike or 500m row or run 500m (our 400m plus to the fence and back)
Rest 2:00

08.04.2020

Warm Up
one round10 MB rotational throws100m run
10/side quadruped shoulder taps
100m run
10/side half kneeling band pull aparts
100m run


Mobility:  
https://www.instagram.com/p/CDEj-KUJ9rG/ 

A.  single arm KB press + windmill
B.  prone PVC press
C.  squat + Cuban press with small plates
D.  side plank + external rotation with small plate


 
Burgener Warm Up with PVC
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) 



 
Strength

every 75 seconds for 6 sets
start at 50% and build load with good form

1 snatch pull

1 power snatch
1 hang squat snatch
1 OHS



WOD
"Skill Work"

20:00 EMOM

min 1- snatch grip deadlift x 5-7 reps @3030
min 2- bar muscle up or c2b pull ups or pull ups x 3-8 reps
min 3- DB walking lunges x 50 feet   50/35   35/20
min 4- v-ups x 15-20 reps sub tuck ups

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

06.17.2020

Warm up
3 sets
8 drop lunge to knee lift/side
10 single leg glute bridges/side + 15 second glute bridge hold
5 deep squat progression + walkout to a push up




Mobility:
shoulders:  5 each side- light weight   https://www.instagram.com/p/B58iPFdBw9t/body saw x 10 reps
deep squat progressions x 5 reps
pigeon pose x 30 seconds each side


Strength Set

A. snatch press in the receiving position 3 sets of 5 reps
B. snatch balance 3 sets of 3 reps

C. snatch grip deadlifts 3 sets of 8 reps @ 3131 with slight pause at knee and mid-thigh


WOD
"Grindstone"
15:00 AMRAP
15 hang power snatch 95/65 75/55 - at home alternating DB snatch x 8 each side
60 DUs or 120 singles
15 overhead squats 95/65 75/55 -at home DB OHS x 8 each side
30/21 cal row or 25/18 cal bike -at home 30 skaters