Thursday

Thursday

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

Wednesday

Wednesday

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 

Tuesday

Tuesday

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

 

 

Monday

Monday

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

Sunday

Sunday

4 rounds of

7 squat cleans 135/95

14 knees to elbow

21 double unders

200m run

4 pistols each leg

200m run

Saturday Team

Saturday Team
WOD:

10 min AMRAP with partner ( 1 person works)
 
10 toes To Bar
10 OH Squat(165/105)
20 Box Jumps (30/24)
 
Rest 5 min
 
8 Min Amrap
 
Part B  – Team Total
 
30 Hand Stand Push-Ups
30 15m Shuttles
 
Rest 4 Min
 
 
Part D – For time
 
 
400 Double Unders

Friday

Friday

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.

Thursday

Thursday

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

Wednesday

Wednesday

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.

 

 

CFBG Athlete Sandy Kinne in South Africa

CFBG Athlete Sandy Kinne in South Africa

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