03.10.2023

Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

Strength

A. 3 sets of hang snatch + snatch @75% or 7.5/10 RPE

B. 4 sets of 1 snatch @ 80% or 8/10 RPE

C. 3 sets of 2 snatch pulls @ 100% or 10/10 RPE

WOD

"Isabel Sandwich"

For Time

30 wall balls 20/14

30 power snatch 115/85  95/65  75/55

30 wall balls 20/14

02.22.2023

 
Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

 
 
Strength
6 sets of hang snatch + snatch   start at 60% and build

4 sets of 2 reps snatch pull @ 90-100+%
 
WOD
15:00 AMRAP 
DB snatch x 10 50/35  35/20
DB box step ups x 10  50/35  35/20
DB snatch x 14
DB box step ups x 10
DB snatch x 18
DB box step ups x 10
DB snatch x 22 
DB box step ups x 10
*keep adding 4 reps to the DB snatches
each movement is alternating sides

02.08.2023

Warm Up
2 sets
300m row
prone PVC pass thrus x 10 reps
prone PVC press behind the neck x 10 reps
PVC overhead squats x 10 reps
PVC sots press x 10 reps
 
 Mobility  https://www.instagram.com/p/CdbFHUIAKJW/2 sets

8-10 Windmills to each side
20-30 sec Single Arm Overhead DB Carry
8-10 Supine Press Roll to Side
 
 
Strength
A.  5 sets of hang snatch x 1 rep @ 75-78%
B.  3 sets of snatch pulls x 2 reps @90+%


WOD
"Sitting Around"
For Time
40 abmat sit ups
40 wall balls  20/14 
40 double unders or 80 singles
 
30 abmat sit ups
30 wall balls
30 DUs or 60 singles
 
20 abmat sit ups
20 wall balls
20 DUs or 40 singles

12.21.2021

Warm up
2 rounds
500/400m row
5 barbell hang muscle snatch
5 barbell hang power snatch
5 barbell power snatch
handstand hold 30 seconds


Strength
4 sets of 2 muscle snatch- light load, good positions

Every 2:00 for 10 minutes
2 snatch lift offs + 1 snatch @75-85%

snatch lift off = floor to mid-patella, then pause for 1 sec, then return to the floor

snatch pulls
5 sets of 2 reps @ 100-105%

WOD
"Black Balloon"
12:00 AMRAP
3 power snatch 155/105 115/75 75/55
6 HSPU or box pike HSPU
9 TTB or hanging knee raises

02.17.2021

Warm Up
Turkish Get Up Complex
2-3-4 reps per side
20 total lateral hops between sets


*complex
1 single arm Turkish sit up
1 single arm KB Z press at the top of the sit up
1 Turkish get up from the top of the Z press



Mobility
ankle dorsiflexion matrix x 8/side
PVC pass thru + RDL x 8 reps
PVC Kang squat x 8 reps
deep squat hold x 30 seconds


Strength- snatch day 7 of 8
A. hang squat snatch at knee + snatch
6 sets of (1+1)
build to 90% on last set if technique has been good and no misses

B. snatch pulls
6 sets of 2 reps- start at where you left off from part A

C. snatch grip RDL
3 sets of 8 reps around 80%


WOD
"Building Blocks"
every 1:30 for 5 sets
8-16 alternating pistol squats
3 deadlifts

set 1- 60% 1 RM DL
set 2- 65%
sets 3-5 -70-80%

03.20.2020 WOD + At Home

Warm Up
3 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/Lat eccentrics x 10 reps
deep squat progressions x 5 reps
pigeon pose x 30 seconds each side


Burgener Warm up


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)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork)

Skill:  snatch
A.  Snatch in the receiving position x 3 reps x 3 sets- light for form
B.  Complex:  1 power snatch + 2 snatch grip push jerks + 3 OHS
C.  Snatch pulls @ 70-90% x 3 reps x 2 sets


WOD
For Time
9 squat snatch   135/95
15 power snatch  115/75
21 OHS  95/65
choose one:
150 DUs or 300 singles
6 rope climbs or 12 up/downs
8 muscle ups or 12 C2B pull ups or 15 banded pull ups
50 cal bike
21 OHS  95/65
15 power snatch   115/75
9 squat snatch   135/95 



At Home WOD
10:00 AMRAP

20 alternating DB hang snatch  40/25 RX+ 50/35

12 weighted sit ups

AT Home - no equipment

4 rounds

10 Cossack squats or alternating pistols

12 sit ups

14 broad jumps

Abs

For Time

20 hollow rocks

50 burpees

01.20.2020 '8 is Great'

Warm Up
3 rounds of:

MB lateral throws to brick wall x 10/side
MB hamstring curls x 15
MB seated wall balls x 10
MB on hips for frog bridges x 15




Mobility:  banded shoulder warm up  https://www.instagram.com/p/B6hBLmql7ql/

Perform 10-12 reps of each movement
1. Internal Rotations
2. External Rotations
3. Face Pulls
4. Band Pull Aparts 90 Degrees
5. Band Pull Aparts 45 Degrees
6. Upright Rows


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)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork)




Skill: snatch

A.  Tall snatch 3 sets of 3 reps light weight to focus on speed
B.  Power snatch  5 sets of 3 reps with 50%-60% to focus on extension and speed
C.  Snatch pulls  3 sets of 2 reps with 90% to focus on driving through the ground and staying vertical



WOD
8 is Great
16:00 AMRAP
8 power snatch  95/65   75/55  65/45
8 burpee over the bar
8 thrusters
8 pull ups