Tuesday, February 20, 2018

Warm up & Activation

Squat therapy w/ 10lb plate, 5 reps

20 Passthroughs w/ pvc

2 Rounds

Walking lunges length of room

20 Sit ups

Duck walk length of room

10 Ring rows

WOD

Complete as many rounds as possible in 12 min of:

2 rounds

50 ft Weighted walking lunge w/ 2 dumbells RX 50/35   Scaled 35/20

16 Hanging knee raises

8 Dumbell power cleans

then, 2 rounds of:

50 ft Weighted walking lunge w/ 2 dumbells

16 Pull ups

8 Dumbell power cleans

Continue alternating every 2 rounds between hanging knee raises and pull ups.

SQUATS-FRONT

10 @ 50%+10lb

8 @ 65%+10lb

3 sets of 3 @ 75%+10lb

1 @ 80%+10lb

 

Monday, February 19, 2018

Warm up & Activation

Squat therapy w/ 10lb plate, 5 reps

3 rounds

10 Medicine ball squat clean thrusters

5 push ups

10 Passthroughs

WOD

15 min time cap 

10 Dumbell snatch 50/35

15 Burpee box jump over

20 Dumbell snatch

15 Burpee box jump over

30 Dumbell snatch

15 Burpee box jump over

40 Dumbell snatch

15 Burpoee box jump over

SQUATS-FRONT

10 @ 50%+10lb

8 @ 65%+10lb

3 sets of 3 @ 75%+10lb

1 @ 80%+10lb

Thursday, February 15, 2018

Warm up & Activation

WOD

5 minute AMRAP of:

2 alternating Kb swings+2 alternating KB OH squats

continue each round by adding 2 to each movement, 4, 6, 8, 10.....til time expires.

Wil do right arm kb swing into right arm OH kb squat, then left arm kb swing into left arm OH kb squat that would be your round of 2. Continue the pattern into 4, 6, 8, etc til time expires

5 minute AMRAP of:

2 T2b

2 KB Goblet squats

continue adding 2 to each set til time expires.

SQUATS-FRONT

10 @ 50%+5lb

8 @ 65%+5lb

3 sets of 3@ 75%+5lb

1@ 80%+5lb

 

Tuesday, February 6, 2018

Warm up & Activation

Burgener warm up

TABATA air squats

5 sets of 3 hang cleans w/bar

WOD

12 minute partner EMOM, 1 partner works for first minute while other rests, then switch. Only 1 working at a time for each minute. Try to stay going for full minute and not put the bar down. Hold if need rest at the hang or front rack or with wall ball in hands, do not put it down.

Hang cleans 95/55

Wall balls

SQUATS-Front

10 @ 50%

10 @ 65%

3 sets of 3 @ 75%

1 @ 80%

Monday, February 5, 2018

Warm up & Activation

Squat therapy 5 reps

20 Passthroughs w/ pvc

Plate drill 3 rounds, 30 sec each of side to side, hop feet in & out, hop across & back

WOD

"Fast mover"

5 minute partner AMRAP-rep sceme is 3, 6, 9, 12, 15 with you go I go format

Thrusters w/ barbell

Burpees over the bar

3 minute rest

5 minute partner AMRAP-you go I go format

12 alternating dumbell snatch

6 pull ups or ring rows

3 minutes rest

5 minute partner AMRAP-you go I go format. Start with right arm full first round and stay with it through OH and front rack lunge, then switch to left arm second round and so on

Single KB overhead walking lunge length of rig across room

Single KB front rack walking lunge length of rig back across room

3 minutes rest

5 minute AMRAP

20 DU

20 Sit ups

Tuesday, January 30, 2018

Warm up & Activation

2 rounds

Duck walk length of room

walk back to start

Broad jump length of room

walk back to start

20 Passthroughs w/pvc

20 Band pulldowns

WOD

Squat

45% for 6, 60% for 2 sets of 3, 75% for 3 sets of 3, 80% for 3 sets of 1

Bench press

45% for 6, 60% for 2 sets of 3, 75% for 3 sets of 3, 80% for 3 sets of 1

Deadlift

45% for 6, 60% for 2 sets of 3, 75% for 3 sets of 3, 80% for 3 sets of 1

Friday, January 26, 2018

Warm up & Activation

Burgener warm up w/ pvc

Squat therapy w/ 10 lb plate

Burgener warm up with barbell

3 rounds

Duck walk length of room

Walk back to start point

Broad jump length of room

Walk back to start point

WOD

4 rounds-6 minute time cap, 45/35 weight

Power snatch+Power clean+Squat snatch+Squat clean+Power jerk+Split jerk+Squat jerk

3 minutes rest

4 rounds-6 minute time cap, 65/55 weight

Power snatch+Power clean+Squat snatch+Squat clean+Power jerk+Split jerk+ Squat jerk

Proceed through lift sequence unbroken without coming off the bar if possible, as quickly as possible but goal is perfect technique on each of the lifts in  sequence. Think through each mental checklist for each lift, consider the technique, positions, bracing, and movement sequence without coming off the bar.