11.25.2020

Warm Up
4 sets
5 elevated single leg glute bridge/leg + 10 second isometric hold at the top of last rep
10 alternating single leg v-up
8 feet hips up bear crawl

then

2 sets of
30 seconds alternating underswitches https://youtu.be/Yrgx959kdME
30 seconds burpee to sumo squat jump

Positional Work
3 sets
1. Mixed rack overhead squat @3111 x 4-5/arm OR
body weight single arm prisoner overhead squat OR
barbell OHS @3111 x 8 -10reps

2. DB star plank x 30-40 seconds/side OR
body weight star plank

Rest 60 seconds between sets



WOD
"Shuffleboard"

2 rounds
run 300m or 100 DUs or 200 singles
50 single DB hang clean & jerks 50/35 35/20
50 single DB reverse lunges
50 deadlifts light

03.20.2020 WOD + At Home

Warm Up
3 rounds 
2 lengths shuffle
10 Cossack squats
10 each side shoulder taps
10 DB muscle snatch
5/side single arm DB OHS 


Mobility:
shoulders:  5 each side- light weight   https://www.instagram.com/p/B58iPFdBw9t/Lat eccentrics x 10 reps
deep squat progressions x 5 reps
pigeon pose x 30 seconds each side


Burgener Warm up


https://www.instagram.com/p/B42avY2J2uf/

*The warm-up you will do every day for the rest of your life*
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork)

Skill:  snatch
A.  Snatch in the receiving position x 3 reps x 3 sets- light for form
B.  Complex:  1 power snatch + 2 snatch grip push jerks + 3 OHS
C.  Snatch pulls @ 70-90% x 3 reps x 2 sets


WOD
For Time
9 squat snatch   135/95
15 power snatch  115/75
21 OHS  95/65
choose one:
150 DUs or 300 singles
6 rope climbs or 12 up/downs
8 muscle ups or 12 C2B pull ups or 15 banded pull ups
50 cal bike
21 OHS  95/65
15 power snatch   115/75
9 squat snatch   135/95 



At Home WOD
10:00 AMRAP

20 alternating DB hang snatch  40/25 RX+ 50/35

12 weighted sit ups

AT Home - no equipment

4 rounds

10 Cossack squats or alternating pistols

12 sit ups

14 broad jumps

Abs

For Time

20 hollow rocks

50 burpees