4/1/16 WOD

4/1/16 WOD

Skill: Dynamic + 3 rounds 5 Single Arm Ring Rows each Arm 5 Box Overs then: Technique: Burgener Warm Up in 1o mins: Build to 80-85 % of your max Snatch in sets of 2 reps and then have your bar ready for the WOD. WOD: for time: 30 Single Arm Ring Rows 3 Squat Snatchs […]

3/31/16 Recovery

3/31/16 Recovery

“My attitude is that if you push me towards a weakness, I will turn that weakness into a strength.” – Michael Jordan “Without self-discipline, success is impossible, period.” – Lou Holtz Mobility : Spend 5 min on each of the following: Mid-Back Mobility of your choice, 2 Hip Mobilities of your choice, 2 Shoulder Mobilities […]

3/30/16 WOD

3/30/16 WOD

Skill: Tabata Double Unders (6 rounds) Clean & Jerk Progressions part 2: in 5 Sets, Build to 60% of your 1 RM Clean and Jerk with a 2 rep Ground 2 O.H. *athletes that do not know their max: in 5 sets build to a weight you are comfortable with Technique: using the weight above: […]

3/29/16 WOD

3/29/16 WOD

Skill: 400 m Warm Up Run 10 Squat Therapy Technique: Option 1: 4 min EMOM: 3 rep Negative Back Squat take the remaining 10 min to build to todays heavy 3 rep back squat Option 2: *Athletes that know their 1RM Back Squat 7 min to Build to 80-85% of your Max Back Squat with […]

3/28/16 WOD

3/28/16 WOD

Skill: 10 Ring Dips/ Ring Push Ups Row for smooth for 2 min Clean Progressions as a group Technique: Option 1: 8 min EMOM: 3 Hang Power Cleans, start very light and build as you are able 5 min EMOM: 3 Hang Power Cleans at the weight you are comfortable with(10-20 lbs lighter than the […]

3/26/16 Partner WOD

3/26/16 Partner WOD

complete the following for time with a Partner: 150 Pull Ups(scaled to Ring Rows) 200 Push Ups 300 Sit Ups 1 partner performs as many Pull Ups as they can while the other partner Runs 150 m carrying a Med Ball. When they return from the run, partners switch and the runner continues with the […]

3/25/16 WOD

3/25/16 WOD

21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Notes This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep […]

2/24/16 RECOVERY

2/24/16 RECOVERY

“My attitude is that if you push me towards a weakness, I will turn that weakness into a strength.” – Michael Jordan “Without self-discipline, success is impossible, period.” – Lou Holtz Mobility : Spend 5 min on each of the following: Mid-Back Mobility of your choice, 2 Hip Mobilities of your choice, 2 Shoulder Mobilities […]

3/23/16 WOD

3/23/16 WOD

Skill: Dynamic Warm Up 10 Skaters 10 Ring Dips 10 Pistols 10 Box Jumps Burgener Warm Up Technique: Option 1: 8 min to Build to a Max Over Head Squat 6 min to Practice the Snatch Balance Option 2: *Athletes that know their 1 RM Snatch 8 min to build to 85% of your Max Snatch […]

3/22/16 WOD

3/22/16 WOD

Skill: Running Prep and Pose Running Technique: Option 1: 7 min EMOM: 3 Dead Lifts with a 4 sec Lower 7 min to Build to a Heavy 2 Option 2: *athletes that know their max Dead Lift  7 min to Build to 80 % of your Max Dead Lift 7 min EMOM: 2 RDL’s @ 75% […]

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