8/1/18

8/1/18

Warm Up 20 KBS 20 Good Mornings Burgner Warm Up Strength 1:  Bent Row  7 Min    4 sets 5 reps Strength 2:  Snatch Pull  6 Min   7 Sets 1 Rep Strength 3:  3 Position Snatch 10 minutes  4 Sets 1 High Hang Power 1 above the knee Power 1 Power from the ground WOD:  […]

7/31/18

7/31/18

Warm up 10 Roll back and reach Pick Drill 10 movements at each position Partner Row 10 minutes   Each person will row 5, 1 minute intervals for max effort   WOD:  24 min EMOM Min 1 Row 16/12 cal Min 2  10 Burpees Min 3  12 T2B Min 4  Rest

7/30/18

7/30/18

Warm UP  2 Rounds 7 HSPU 10 Pull Ups/ or 4 Ring MU 10 Box Jumps Strength 16 min Front Squat. 5-5-5-5.  Build to 70-75% of 1 RM Push Press. 3-3-3-3. Build to 70-75% of    1 RM WOD  3 Rounds 12 Thrusters 125/85 7 Ring MU (scaled to 7 C2B and 7 Ring dips) […]

7/27/2018

7/27/2018

Warm up Sprint Dynamics TTB Progressions (hollow position, Knees to elbows, TTB) 20 Bar good Mornings Strength 14 Min Deadlift 7×3 Building sets   WOD 3 Rounds Run 800m 25 TTB 25 Deadlifts 225/155

7/25/18

7/25/18

Warm Up 3 rounds 5 HSPU 10 pull Ups Strength 15 min 10 rep warm up set 3-3-3-3-3 Back Squat (build each set) try to get above 90% on the final set WOD. 20 min AMRAP  Mary 5 HSPU 10 Alt Pistols (5 each leg) 15 Pull Ups

7/24/18

7/24/18

Warm up 5 round Tabata Double unders Wallballs Burgner Strength 12 min 3 position Power Clean Build to a heavy complex. 1 High Hang 1 low hang. 1 from the floor WOD 3-5 minute  AMRAPS Amrap 1 100 Double under buy in 12 Power Cleans 115/80 4 Burpees Box Overs 24/20 rest 5 min Amrap […]

7-23-18

7-23-18

Warm Up Burgner warm up Strength 15 minutes OHS 10 Rep warm up 5×3 OHS building sets WOD For Time    Air Force 20 Thruster 95/65 20 Sumo DL High Pull Push Jerks OHS Front Squats *Perform 4 Burpees at the top of each minute. Including the first minute.

7/20/18

7/20/18

Warm up Sprint Dynamics. (High knees, Butt kicks, high knee Carioqua, AC skip, bounding Jumps) Bar Muscle up Progressions.  (C2B, hips pulled to rings, jumping Bar Muscle up, banded Bar Muscle up) Burgner Warm Up Strength. 15 min Power Snatch 8 sets x 1 Rep building each set WOD. 3 Rounds Run 400m 12 Power […]

7/18/18

7/18/18

Warm Up 15 Pull-ups (jumping, Banded, kipping, butterfly) Then 3 rounds of 5 HSPU 10 KBS 15 Wallballs 20/14 Strength  15 min 5×5 Thruster 5×5 Deadlift increase loads each set WOD 20 Cal row 20 KBS 70/55 20 Wallballs 20/14 20 Pull Ups 20 Thrusters 95/65 40 Deadlifts. 225/155 20 Thrusters 95/65 20 Pull ups […]

7/17/18

7/17/18

Warm Up Double under practice (50 DU) 3 min Burgner Strength Clean and Jerk 17 min 10 sets 1 Rep each building each set WOD 10-1 descending ladder Cleand and Jerk 115/80 30 DU after each set  

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