09.24.2020

Warm Up

3 sets
10 PVC pass thrus10 PVC Cuban press
10 PVC snatch press in the receiving position
10 PVC RDLs
*last round move to an empty barbell for the snatch press and RDLs
Burgener Warm Up

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) 



Strength

5:00 EMOM
1 x snatch high pull from the floor
1 x hang squat snatch

4:00 EMOM
3 x snatch grip segmented deadlift - pause at knee, mid- thigh and full extension


WOD
"Light Bright"

3 rounds

15 push ups
20/15  cals bike or 500m row or run 500m (our 400m plus to the fence and back)
Rest 2:00

12.27.19

Warm Up
2:00 cardio
2 rounds:

10/side banded pallof press
25 feet perfect stretch walk
10 dual DB strict press
10 slow to fast goblet squats with one DB
25 death march with light DBs in each hand



Mobility:

90/90 Y exercise x 10 reps https://www.instagram.com/p/B2Z2qYiAojQ/
Squat Y's x 10 reps 2.5-5# each hand https://www.instagram.com/p/B2jpDNhAcdv/
Wrist stretches x 20 seconds each position


Skill: single arm high pulls
warm up with sets of 5 reps with light to moderate weight
then find your 5 RM high pull for each side



Skill: snatch

4 sets of muscle snatch x 2 reps- light load to work on the speed

then...
6 sets of snatch high pull + snatch
1-3 @ 60% 1 RM snatch
4-6 @ 70% 1 RM snatch

WOD
15:00 AMRAP
5 strict pull ups- sub banded pull ups with a fast to slow tempo
5 hang squat snatch  135/95   115/75   96/65
15 wall balls 20/14

12.10.19

Warm Up
2 rounds:

50 Single unders
5 strict press from behind the neck
5 snatch balance
5 snatch grip deadlifts
10 deadbugs (5 each side)
3 hollow body wall walks


Primer: with PVC and a band
https://www.instagram.com/p/B5Ie94wAIQW/


Primer with PVC
https://www.instagram.com/p/B5GCaMlJQch/
✅Snatch Push Press - Over Head Strength
.
✅Over Head Squat - Core Strength
.
✅Heaving Snatch Balance - Arm Speed
.
✅Snatch Balance ‘No Dip’ - Foot & Arm Speed
.
✅Snatch Balance - Foot & Arm Speed.




Skill: snatch

4 sets of the complex- build to 50% snatch 1RM
1 snatch high pull
1 slow pull power snatch (3 sec pull to knee)
1 power snatch


Power snatch with a pause at the knee for 3 seconds
4 reps @ 60%
4 reps @65%
3 reps @70%



WOD
15:00 AMRAP
3 muscle ups ring or bar/ 3 C2B pull ups + 3 ring dips/ 6 pull ups
6 power snatch 135/95 115/75 95/65
12 alternating pistols - sub a progression
15 abmat sit ups

08.09.19

Warm Up
100m run
12 PVC pass throughs
21 pausing empty bar back squats- at the bottom for 2-3 sec
100m run
12 PVC pass throughs in a squat
15 empty barbell good mornings
100m run
12 PVC prone pass throughs
9 empty bar slow pull muscle snatch




Mobility:
Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Deep Squat Progression x 5 reps


Gymnastics Conditioning:

https://www.instagram.com/p/B0EtD4lAyOq/

3 Sets: (9:00)
20 Sec Hollow Hold
Rest 40 Sec
20 Sec Chin Over Bar Hang
Rest 40 Sec
20 Sec Parallette Tuck Hold
Rest 40 Sec ***scale the number or sets if needed



Snatch Warm Up
EMOM 6:00
Snatch high pull + Power Snatch

Sets 1-3: 60%
Sets 4-6: 70%


WOD
For Time
15-12-9-6-3
cal row
TTB
power or squat snatch

RX weights:
men: 75-95-115-135-155
women: 55-75-95-105-115

Scaled weights:
men: 65-75-85-95-105
women: 45-55-65-75-85

03.14.19 pi day

PI Day

Warm Up
2 rounds:

50 Single unders
5 strict press from behind the neck
5 snatch balance
5 snatch grip deadlifts
10 deadbugs (5 each side)
3 hollow body wall walks


Primer: 4 sets of the complex- build to 50% snatch 1RM
1 snatch high pull
1 slow pull power snatch (3 sec pull to knee)
1 power snatch



Skill: snatch

Power snatch with a pause at the knee for 3 seconds
4 reps @ 60%
4 reps @65%
3 reps @70%
then
snatch pulls
3 reps @ 80%
3 reps @ 80%
3 reps @ 85%
3 reps @85%




WOD: pi day workout 3.1415926535
Chipper wod- just have fun and sweat- grab a piece of pie on your way home!!

For Time
3 muscle ups- sub 6 strict pull ups
14 thrusters 115/75 95/65
15 burpee box jump overs 24/20"
9 Barbell bent over rows 115/75 95/65

26 pistols- alternating sides- sub a progression

5 clean & jerk 115/75 95/65

35 sit ups

Cash out: 314 single unders