9/1/17 WOD

9/1/17 WOD

Skill: 5 min warm Up AMRAP of: 3 Pull Ups 6 Push Ups 9 Squats Test: 1 Rep Push Press WOD: Tabata This: 8 rounds for max Reps ea of Pull Ups rest 1 interval 8 rounds for max Reps ea of Sit Ups rest 1 interval 8 rounds for max Reps ea of Push Ups […]

8/31/17 Movement Improvement/Recovery Day

8/31/17 Movement Improvement/Recovery Day

“Movement Improvement” WOD -go by feel on the reps -Focus on Quality of Movement 2-3 rounds not for time of:(5-10 reps by feel) – Pick Drill x5 (no straps, don’t be in a hurry) or – Row for 3 min with no straps focusing on “connecting” (watch the power curve, make each stroke smoother) – […]

8/30/17 WOD

8/30/17 WOD

Constantly Varied – Functional Movement – High Intensity When was the last time you ran HARD for a long Distance?   RE-Test Run 5K Don’t be a Cherry picker.

8/29/17 WOD

8/29/17 WOD

Burgener Warm Up: Warm Up/Test : Build to a Heavy 1 Rep Hang Snatch in 10-12 min Test 1: Rep Power Clean: 15 more min to build to a max. WOD: “DT” 5 Round for time of: 12 dead Lift 9 Hang Power Clean 6 Push Jerk men: 155 women: 105

8/28/17 WOD

8/28/17 WOD

Skill: break into 2 groups, perform the following, then switch GROUP 1: 4 min smooth row GROUP 2: 4 round Tabata Mash Up: Wall Ball High Box jump : 30/ 24 Test : 1 Rep Back Squat (20 min) Don’t get greedy here, your goal is a 5 lb PR, another Dynamic Effort Squat will […]

8/25/17 WOD

8/25/17 WOD

Skill: 5-10 HSPU 600 m Warm Up Run 5-10 HSPU Technique: Barbell Complex Warm Up: Every 90 Secs for 5 sets: 6 Dead Lift + 3 Push Press (build by feel, be sure 1 sets is @ 65% of Max Push Press) D.E. Push Press : 2 reps every 45 sec @ 65% WOD: 50 Double Unders […]

8/24/17 Movement Improvement/Recovery Day

8/24/17 Movement Improvement/Recovery Day

“Movement Improvement” WOD -go by feel on the reps -Focus on Quality of Movement 2-3 rounds not for time of:(5-10 reps by feel) – Pick Drill x5 (no straps, don’t be in a hurry) or – Row for 3 min with no straps focusing on “connecting” (watch the power curve, make each stroke smoother) – […]

8/23/17 WOD

8/23/17 WOD

Skill Burgener Warm Up PVC Burgener Warm Up Empty barbell Technique: 3 hang Snatch every 90 sec for 6 building sets D.E.:  Hang snatch 2 Reps for Speed every 45 sec for 10 sets @ 65% (scaling here would be  performing 3 reps every other interval through this today, or resting a set as needed) […]

8/22/17 WOD

8/22/17 WOD

Skill: 4 round Tabata Mash Up: (12 intervals KBS Double Unders Strict Pull Ups Technique: 2 power clean + 1 jerk at 50% – 60% – 70% – 80% -85% every 90 sec D.E.:  Power Clean x 2  + 1 Jerk for Speed every 45 sec for 10 sets @ 65% (scaling here would be  […]

10/21/17 WOD

10/21/17 WOD

SKILL: 5 min AMRAP: 3 pull ups 6 push ups 9 Goblet Squat Cleans Technique: 3 reps at 50% – 60% – 70% – 80% -85% every 90 sec D.E.:  Back squats 2 Reps for Speed every 45 sec for 10 sets @ 65% (scaling here would be  performing 2 reps every other interval through […]

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