Warmup
3 sets:
30 Weighted situps (You choose weight)
30 Back Extension
1 min Plank Hold
Group Dynamic Stretch
Strength:
Press 1-1-1-1
Push Press 2-2-2-2
Push Jerk 3-3-3-3
WOD:
13 min AMRAP
10 Deadlift
10 Push Press
10 Box Jump
Weight: 95/65 Height 24/20
Row 750m
Squat Therapy
Squat Mobility
Snatch Prep + OH Prep
Strength:
EMOM 16
2 Snatch High Pull @ 120%
2 Front Squats @ 85%
WOD:
5 rds for time of:
10 Power Snatches 95/65#
10 Burpees
10 Pistols Alternating
Agility Ladder
Arm Circles, Huggers, Lunges, Air Squats, Caterpillar crawl, spiderman walk, quad stretch calf raise walking
Gymnastics:
Advanced- Free standing HSPU and Muscle up practice 20 min
Intermediate- HSPU against wall and chest to bar pullup practice
Beginner- HSPU Holds on wall or banded up. Off box for reps. Banded pullups (STRICT) NO KIPPING
If you are not strong enough to do 5 strict pullups I DO NOT want you to kip. Build strength in your shoulder joint first!
WOD:
16 min AMRAP
6 HSPU
8 Pullups (Advanced do C2B)
200m Run
Row 500m
Clean Workshop
Jerk Workshop
Strength:
Build to 1 Rep Max Clean and Jerk (Advanced)
Build to 1 Rep Max Power Clean and Jerk (Intermediate)
Work 3 position clean with jerk (Beginner) (Lightweight)
WOD:
3 rds of:
1 min Max Power Cleans 95/65
1 min Max Wall Balls 20/14
1 min Max SDHP 95/65
1 min Max Knees to Elbow
Rest 1
4 rounds of
7 squat cleans 135/95
14 knees to elbow
21 double unders
200m run
4 pistols each leg
200m run
Warmup:
Clean Complex Bar only
Advanced Stretching
Strength:
“Clean Complex” Ben Burgeron’s, and very fun!
3 sets of:
3 Position Squat Clean + Push Press +
3 Position Squat Clean + Push Jerk +
3 Position Squat Clean +Split Jerk
1 set consists of all 12 reps without dropping the bar.
WOD:
9 MIN AMRAP
6 Hang Power Cleans 155/105#
12 HR Pushups
Extra Credit:
4x400m sprint
Rest twice as long as work time.
Warmup:
Walking high knees, lunges, spiderman stretch walking, dive bombers, bear crawl, pvc pass through, sampson stretch walking, figure 8
Strength:
Build up to 1 rep Max Turkish Getup Routine
WOD:
10 minute EMOM:
Turkish get up (alternate arms each minute) (You choose weight)
Then..
Run 400m
10 burpee box jumps
50 KB Swings
10 burpee box jump
Run 400m
Dynamic Warmup:
Agility Ladder Routine (Advanced)
Dynamic Stretching
WOD:
“Quiver”
5min Amrap
Row 150m
8 Box Jumps
Rest 1 min
5min Amrap
15 Wall Balls
8 Burpees
Rest 2 min
5 min Amrap
15 Air Squats
8 Shuttles 15m Back and forth is 2
Rest 3 min
5 min Amrap
15 Thruster w/bar only
8 Pullups
Rest remainder of day 🙂
*Score rounds separately. Total rounds only.
Burgener Warmup w/ PVC
Burgener w/ barbell
Snatch Prep
OH Prep
OH Squat Prep
Strength:
Advanced work up to a heavy triple Hang Squat Snatch
Intermediate work up to a heavy single Hang Power Snatch
Beginner work Hang position
WOD:
Burgener Warmup
Then..
11 minutes for max total reps
3 Hang Power Snatch 115/80
3 Toes to Bar
6 Hang Power Snatch
6 Toes to Bar
9….
9…. Etc
