06.02.2020

Warm Up
3 Sets
20 Frog Pump + 20sec Isometric Contraction at top of last rep
8-10 Goblet Curtsy Step Down/leg (box height below knee)

-rest as needed-


Weightlifting
snatch balance + OHS 3 sets of 3 + 3
tall snatch high pull + tall muscle snatch 3 sets of 3 + 2
snatch 3 sets of 3 reps building load - or at home 3 x 3 reps slow motion snatch


"Double Trouble"
For Time
*lifts can be power or squat*

15 snatch @40% 1 RM
30 cleans @ the same weight as your snatch
20 Cossack squats @ 30x1

10 snatch @ 50% 1 RM
20 cleans @ the same weight as your snatch
20 Cossack squats @ 30x1

5 snatch @ 55-60% 1RM
10 cleans @ same weight as your snatch
20 Cossack squats @ 30x1

At home
16 alternating DB snatch
30 hang power cleans
20 Cossack squats

10 alternating DB snatch
20 hang power cleans
20 Cossack squats

6 alternating DB snatch
12 hang power cleans
20 Cossack squats

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

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