02.23.2021

Warm Up
3 sets (6:00)
start on the right side only for all three movements
20 seconds each side banded hip thrust clam shells
20 seconds quadruped thoracic rotations
20 seconds greatest stretch alive
repeat for the left side




Warm Start- 2 rounds, one with PVC, one with empty barbell
5 Kang squats
5 presses from behind the neck
5 hang power cleans
5 tall cleans


WOD
"JJ Watt"
On a running clock
at 0:00
5:00 EMOM
1 power clean 155/105 135/95
2 hang squat cleans
4 bar facing burpees

5:00 EMOM
1 power clean 155/105 135/95
2 hang squat cleans- below the knee
2-3 bar muscle ups/ 2-3 strict pull ups/ 5 ring rows

5:00 EMOM
1 rope climb/ 3 strict ring dips/ 2-3 strict pull ups
2 touch and go power cleans
3 box jump overs 30/24" or shorter box (bench) and clear the box- no touching

at 18:00 on the clock
take 12:00 to build to a heavy 1 rep power clean
*record both weight on clean*

10.06.2020

Warm Up
Turkish Get Up Complex
1-2-3- reps per side
run 100m between sets or 100 single jump ropes

*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
1. prayer stretch on the floor - this looks exactly like the child's pose.  I want you to keep your hands together while doing this stretch.  Hold for 5 deep breaths

2. open book stretch- this will work on rotational capability.  lay on your side with top leg over the foam roller.  Hands extended out together.  Open the top arm and hold for 10 seconds.

3. ankle pulses- drive you knee over the toes to stretch the ankle x 30 seconds/side

4. deep squat progressions- at the bottom of your squat, hands on your feet, rotate open to the left, then to the right, then both arms extend overhead. x 5 reps

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)


WOD
"Bottom Line"

20:00 E2MOM
0:00-2:00 complete one round of:
2 horizontal pause ring rows (3 sec. pause ring at the chest) or 2 bar muscle ups
4 strict ring dips or 6 box ring dips
8-12 alternating pistols

2:00-4:00 complete one complex- building load each round
1 x snatch grip deadlift
2 x hang snatch high pull
3 x power snatch
start at 60%

01.22.2020

Warm Up
2 rounds together:
2 lengths shuffle
25 feet perfect stretch
25 feet crab walk
then...

2 rounds of:

8 each side DB high pulls
10 deadbugs
20 mountain climbers
15 seconds each side standing straight leg hold

Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/
 
 
round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat


Skill: cleans (15-18:00)

1. 4 sets of 3 reps tall cleans- light and fast
2. 4 sets of 2 reps @ 65-70% 2 pause squat clean- pause at the knee + pause in the receiving position
focus on more aggressive and complete extension at the top of the pull, and more aggressive turnover of the bar.


WOD (25:00)
10:00 AMRAP
3 x squat cleans @ 75%
6 x strict ring dips
9 x KB sumo deadlift high pull 53/35

Rest 5:00 and put equipment away

then..
complete
5 rounds (10:00)
20 second all out sprint on the bike
1:40 rest