Wednesday, July 18, 2018

WARM-UP

Empty Bar Burgener Warm-Up

10 PVC Around the World

10 Good Mornings

Squat Hold :60

Calf Stretch

Wrist Stretch

Lat/Tricep Smash

STRENGTH

7 min EMOM

Snatch Complex - 2 Snatch Grip Deadlifts + 2 Hang Power Snatch @50-60% of 1RM

*focus on keeping your chest tall and weight in your heels to midfoot in deadlift and achieving maximum height with elbows during the hang power snatch*

WOD

For Time

800m Run

50 Thrusters (95/65)

800m Run

*20 min time cap*

SKILL/ACCESSORY 

Work on handstand holds / walks

 

 

Monday, July 16, 2018

WARM-UP

Empty Bar Bear Complex x5

Row 250

Seated Hamstring Stretch

Pigeon Pose

Wall Shoulder Stretch

STRENGTH

Push Press - build to a heaviest set of 5

WOD

9 min EMOM

*alternate movements every :90 sec*

10 Burpee Box Jump Overs

15 Back Squat (135/95)

GYMNASTICS STRENGTHENING

Complete 30 strict or strict banded pull ups / 15 bar muscle ups

 

Tuesday, July 10, 2018

WARM-UP

20 Pass Thru

20 Good Mornings

Wall Shoulder Stretch

Seated Hamstring Stretch

Calf Stretch

Leg Swings

CONDITIONING

100m sprints until you reach 800m

*sprint 100m on sidewalk, walk on Northridge driveway, sprint on sidewalk*

WOD

3 RDS

20 Med Ball Squat Clean

50' OvH Walking Lunge Steps w/ WB

100 Dubs / 200 Singles