3/30/18

3/30/18

Warm up 12 minute Partner Row.  Partners will switch every 500 meters to accumulate max effort meters in 12 minutes. Strength 15 minutes Build to a heavy 3 Rep Deadlift follows the rep Scheme 10-8-6-4-3-3-3.  Your goal is to reach 95% of you PR for 3 reps   WOD 10 round Tabata KB Sumo DL High […]

3/28/18

3/28/18

Skill Set 20 KBS 10 HSPU Bergener Warm Up Strength 15 min to build to a Heavy Squat Snatch   16 min EMOM Even min-  1 Power Snatch @65%,                            1 Hang Power Snatch,                   […]

3/27/18

3/27/18

Skill Set 2 Rounds 12 Pull ups 10 Burpees 10 Ring dips WOD 1 5 minute AMRAP 10 jumping lunges 10 Push ups 10 Abmat Sit Ups 7 min TKGU practice WOD 2  3 Rounds 14 TKGU 45/30 20 Box Jumps 24/20 7 Ring MU/10 Pull Ups and 10 push ups 50 Mountain Climbers  

3/26/18

3/26/18

1) Skill Set 20 Pistols 20 KBS Handstand walk 60 m/15 handstands (kick up hold for 7-10 seconds) 2) Strength 15 minutes Back Squat 10-10-10-10-10-10 (Perform 6 sets of 10 reps, adding weight each set  Sets 1-3 should be fairly easy, and 4-6 should be difficult to complete) 3) 12 min AMRAP 10 KBS 70/55. […]

3/22/18

3/22/18

1) Warm up 2 Rounds (6 min) 20 wall balls 20 abmat situps 10 Pull Ups 2) STRENGTH Thruster 12 min  Build to a Heavy 3 rep 3) 18.5 7 min amrap 3 thrusters. (100/65) 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters […]

3/21/18

3/21/18

1) Partner Row 14 min Row 1 min intervals.  Max effort row for 1 min and break while your partner rows for 1 min.   7 Rounds each 2) Strength 15 min.    2+1 2 Push Press + 1 Jerk Take 15 minutes to build to a heavy 2 Rep  Push Press and 1 Rep […]

3/20/18

3/20/18

1) 5 min Front Squat and DL warm up (build to your working weight for the Chipper) 2) Chipper  37 min cap 100 Wallballs 20/14 90 Russian Twists w ball 80 Slam balls 20/15 70 Ring rows 60 Deadlifts 95/65 50 Box overs 20/16 40 Push ups 30 Front Squats 95/65 20 Burpee over the […]

3/19/18

3/19/18

SKILL SET Bergener Warm Up STRENGTH 15 MIN RUNNING CLOCK 0-5 min. Build to a heavy 3 Rep OHS 6-10 min Build to a Heavy Snatch Balance 11-15 min Build to a heavy Hang Squat Snatch WOD 4 ROUNDS (15 min Cap) 10 Power Snatch 135/95 20 Alternating Pistols 30 Double Unders

3/16/18

3/16/18

1) Warm up 20 wallballs 20 KB sumo deadlift high pulls 20 T2B 2) 15 minutes to warm up your deadlift   3).  18.4  9 minute Cap Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb.  (135/95) Handstand push-ups. (HRPU) Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. (185/135) 8 wall walks […]

3/14/18

3/14/18

1) Warm Up Skill Set 8 round Tabata light KBS single unders 2) 15 minute Row trying to keep a 250m/minute pace 3) 6 minute AMRAP 10 KB Step ups 16 inch box. 35s/25s 6 burpees rest 3 min 6 min AMRAP 10 KB Step ups 10 abmat sit ups *If class is large, half […]

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