08.10.2021

Warm Up
2 sets
20/15 cals row or bike
10 alternating lunges
5 empty barbell muscle cleans


Strength
A. muscle cleans x 2 reps for 4 sets- keep weight lighter for speed
B. slow pull power clean x 2 reps for 5 sets
set 1- 65%
sets 2-3 @70%
set 4 @75%
set 5 @80%
C. clean grip deadlift x 2 reps for 4 sets @90-100%




WOD
"Motley Crew"
21-15-9
power cleans 135/95 115/75 75/55
wall balls 20/14
after each set of wall balls, complete 8/5 strict pull ups

05.03.2021

Warm up
2 sets
10 underswitch to crab reach https://youtu.be/Yrgx959kdME
20 tall plank knee to elbow
10 tall kneeling to standing
5 empty barbell hang muscle cleans
5 empty barbell power cleans


Mobility:
8 x each side - calf eccentrics- stand on a 25# plate, lift up on two feet and slowly lower on one foot to stretch the calf https://youtu.be/A4v0vGhgQhM

30 seconds each side banded ankle dorsiflexion
30 second squat hold with a plate- rock back and forth to stretch ankles

2 sets
30 second front rack stretch with empty barbell
5 each side xiaopengs



Strength: cleans
A. 4 x 3 tall cleans- keep light to work speed
B. 3 x 2 high hang squat cleans 55-65%
C. 3 x 2 hang squat cleans 65-75%
D. 4 x 3 clean grip deadlift 90-100%


WOD
"Brown Bag"
20:00 EMOM
min 1- 5 power cleans 135/95 115/75 95/65 RX + 155/105
min 2- 200m row or run
min 3- 15 TTB or hanging knee raises
min 4- 15 burpees

01.08.2021

Warm Up
2 rounds
10 MB hamstring curls
8/side dorsiflexion matrix
10 empty bar hang clean + press
30 second front rack stretch



Strength
3 sets
A. barbell hip thrusts with bench x 10 reps
B. bird dog rows x 8/side
C. single arm farmer carry x 50 feet/side


Burgener warm up
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat

then...

2 sets with an empty bar
5 clean grip deadlift
5 hang muscle clean
5 squat clean


WOD
"Get Low"
20:00 EMOM
min 1-5 4 reps squat cleans @60%
min 6-10 3 reps squat cleans @65-70%
min 11-15 2 reps squat cleans @75%
min 16-20 1 rep squat clean @80+%

At Home Version

"Get Low"

20:00 EMOM

min 1- 8 dual DB push press

min 2- 8 dual DB push jerks

min 3- 8 dual DB split jerks

min 4- 10-12 dual DB bent over rows

Cool Down
1:00 child's pose
2:00 forward fold
1:00 frog pose

01.06.2021

Warm Up
2 rounds

row/bike/jump 1:00
touchdown squats x 8/side
single leg v-up right + left + two leg v-up x 5 reps
glute bridge + leg lifts x 40 seconds



Strength
EMOM 12:00
min 1 OH carry 50 seconds right side, next round 50 seconds left side
min 2 standing hollow/arch drill x 15 reps + 3 kip, cadence complexes
min 3 clean grip deadlifts x 6- 8 reps @ 3131


WOD
Open 13.4
7:00 AMRAP
3 clean & jerk 135/95 115/75 95/65
3 TTB- sub hanging knee raises
6 clean & jerk
6 TTB
9 clean & jerk
9 TTB
keep adding 3 reps to each movement until time expires

Core Finisher
Kristi O’Connell (@kristieramo) • Instagram photos and videos
3 rounds

15 seated Leg Lifts
15 DB Ceiling crunches
15 Hip Lift Leg Lower

*rest up to 1 min between rounds

08.10.2020

Warm Up
3 rounds
100m jog30 seconds or about 4-5 reps  deep squat progressions
20 banded pull aparts
30 second hollow hold
30 second superman hold


Burgener Warm up
 
round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat

Strength

Every 90 seconds for 5 sets
1 clean grip deadlift- pause at the knee and mid-thigh on the way up @3030

1 segmented power clean
3 front squat @ 2110
build to 70% clean max


WOD
"Steel Toe Boot"
For Time
800m Run
30 power cleans 115/75 95/65
100m carry- one weight overhead, one weight at your side
20 push ups
100m carry- one weight front racked, one weight overhead
10 bent over barbell rows 115/75 95/65
800m Run

06.08.2020

Warm Up
2 rounds together:
2 lengths shuffle
25 feet perfect stretch
25 feet crab walk
then...

2 rounds of:
8 each side DB high pulls
10 deadbugs
20 mountain climbers
15 seconds each side standing straight leg hold

Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/
 

1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat


Strength Set
3 sets
8 reps single leg RDL + reverse lunge
45 second weighted elbow  plank hold

then
3 sets of 8 reps
clean grip deadlift @3131 at the weight from last week or slightly heavier


WOD
"Roll Out"

12:00 EMOM
min 1- barbell roll outs x 8- at home hollow hold for 30 seconds
min 2- power clean x 5  115/75   95/65 
min 3- hand plank knee to elbow x 8/side
min 4- squat cleans x 5   115/75   95/65 

*use two or one DB or a barbell for the cleans **