05.15.2020

Warm up

Empty bar or PVC
2 rounds15 pass thrus- stick or PVC only
10 good mornings
10 back squats
10 press behind the neck
10 power cleans

then

30 seconds jumping with feet together
30 seconds skaters
30 seconds each side ankle stretch
30 seconds squat hold with feet together



Strength super set
3 rounds
side plank powell press x 8/side
seated DB press x 10
single leg RDL x 8/side


WOD

"Macho Taco"
5 rounds

3:00- work 1:00 rest
30 DUs or 60 singles
20 skaters- 10 each side
max reps of the macho man complex

*DBs and a barbell 115/75 85/55
macho man
3 power cleans
3 front squats
3 shoulder to overhead

04.22.2020

Warm Up
2 rounds25 jumping jacks10 cyclist squats
4 each side perfect stretch
20 seconds table top stretch
10/side shoulder taps



Mobility:  ankles + t-spine

A.  box or bench ankle stretch x 30 seconds each side
B.  deep squat with a weight moving to one side to stretch the ankle for 10 seconds each time.  Work through   4 sets of 10 seconds each side
C.  Thread the needle x 5 each side
D.  Single arm reaching x 5 each side
E.  Child's pose lift offs x 5 each side
https://www.instagram.com/p/B-vlMYJlH64/?utm_source=ig_web_copy_link



20 pass thrus w PVC to warmup shoulders⁠
(feet together, hollow body stance)⁠
⁠
Core Conditioning
4 rounds:⁠  (8:00)
30 sec max burpees⁠
30 sec max V-Ups⁠
30 sec max superman rocks⁠30 sec rest




WOD
"Double Down"
100 DU, 50 sit ups, 400m run
 80 DU, 40 sit ups, 400m run
 60 DU, 30 sit ups, 400m run
 40 DU, 20 sit ups, 400m run
 20 DUs, 10 sit ups, 400m run

sub Double unders for singles  or tape a line on the ground and perform lateral line hops
sub running- box jumps or stair jumps 50-40-30-20-10 or shuttle runs 20 x 10m pace is key on a long chipper

04.20.2020

Warm up
60 seconds jumping jack
5/side perfect stretch
60 seconds hops in place
10/side deadbugs
30 seconds high knees
10/side shoulder taps
30 seconds side plank right
30 seconds side plank left



Strength set
3 sets of:

3 DB OHS single arm @ 22x1 each side
2 windmills each side @ 3030
1 goblet squat hold x 30 seconds



Home Weightlifting
A. clean pull to hold + clean from the power position 3 sets of 3+3
B. slow motion power clean 6 sets of 2 reps
C. clean & jerk 4 sets of 2 reps



WOD

"Wheels"
20:00 EMOM
min 1- 1 1/4 cyclist squats x 10 reps

min 2- sit up + shoulder press x 8 reps
min 3- cleans- use any weight you have- x 12 reps
min 4- HSPU- sub pike from a box x 8 reps
min 5- Single unders x 45 seconds * count reps and this will be your score for today

03.03.2020

Warm Up
2 lengths shuffle
2 lengths high knees
2 lengths skip
1 length leg swings
25 feet perfect stretch walk

then...
5/side standing landmine twist
10/side shoulder taps
5 deep squat rotation + a walk out to a push up
5/side KB clean + press


Mobility
box stretch x 5 deep breaths
hip hurdles x 10 each side
ankle pulses x 30 seconds each side
yoga push ups x 5



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

WOD
3 Rounds
50 DUs or 150 singles
20 single arm DB thrusters 50/35 35/20 *alternate 5 reps at a time
200m row
13:00 time cap
then
complete

6 reps clean 155/105 115/85 75/55

4 reps clean 185/115 135/95 95/65

2 reps clean 225/135 155/105 115/85

1 rep clean 245/145 185/115 135/95


March Monthly Challenge

Strict pull ups/Kip pull ups

Week One:
Option One:  be able to hold the hollow position on the rig for 30 seconds.  Feet in front with heels together.  Rib cage tucked. Full grip on the rig with thumbs around.  Then be able to hold the chin over the bar position for 30 seconds. 


Option Two:  solid hollow and arch foundation on the rig.  Practice getting into the hollow position from neutral 10 times.  Then do the same for the arch position 10 times.  Lastly, complete 20 good reps of tight hollow/arch swings.

02.06.2020

Warm Up
2 lengths shuffle
1 length crab walk
1 length perfect stretch walk
then..
2 rounds
Do both sides:  2 DB windmills + 1 Overhead squat + 2 strict press in the bottom of the squat5 hip hurdles/side using the dumbbell
1-3 wall walks



Mobility  https://www.instagram.com/p/B6V8iamHNZ8/
Lat eccentrics with PVC and small plate x 10 reps slow tempo with 2 second pause overhead
Band squat Y's x 10 reps each side
Overhead squat eccentric isometrics with empty bar x 6 reps @ 3310 tempo
deep squat progressions x 10 reps



Burgener Warm Up with PVC

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)- do muscle clean
✅Snatch Lands 2,4,6 (Footwork)- do tall clean with these drops
✅Snatch Drops (Footwork)- tall cleans to the full depth

Skill: snatch
A. 4:00 EMOM 1 snatch balance + 1 OHS
B. Every 90 sec for 4 sets 1 hang power snatch + 1 OHS + 1 hang squat snatch
      work on loads 50-70%

WOD
4 RFT
5 hang power snatch 115/85 95/65 75/55
25 DUs or 50 singles
5 strict HSPU- sub strict from a box in a pike position


February Monthly Challenge
day 6- pistol 6 reps each side.  Be sure to alternate sides
OR touch down squats


Other challenges this month
Complete

100 calories on the assault bike

11.20.19

Warm Up
200m row or bike
25 double unders or single unders
4-6 slow eccentric pull ups

200m row or bike
20 lateral hops over a line on the floor
6-8 slow to fast air squats

200m row or bike
15 abmat sit ups
8-10 ring rows with a 2 second pause at the top and a slow descend

Mobility:
parallette shoulder extensions x 6 reps
shoulder taps x 10/side
banded lat stretch x 30 seconds/side


Gymnastics Skill Work
EMOM x 9min

Min 1: 30sec Handstand Walk- sub handstand hold on wall, handstand hold on box, scooter walks

Min 2: 2 Rope Climbs

Min 3: Rest


Skill: DB single arm press
take 10-12:00 to build to a 5 RM single arm DB press- weight needs to be the same on both sides

WOD
2-4-6-8-10
slam ball squat clean + jerk (aka clusters)
30-25-20-15-10-5
double unders or x 2 singles

November Rowing Challenge
Workout 7

EMOM x 20:00

30 second row for cals/ 30 sec rest

Workout 8
4 sets for consistency
2:00 max cals
2:00 rest

Workout 9
EMOM until failure
16/13 cals row

RX+ 20/16
Scaled 14/11 or 12/9

10.03.19

Warm Up
2 Rounds:

2 lengths banded side shuffle
10/side lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts


Mobility:
A. Banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
B. KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
C. MB hip hinges x 20 https://www.instagram.com/p/B2IOZY3HE72/


then...
https://youtu.be/LGc7gi9JZSc

Loaded Ankle series
1. Calf ISO march x 15 each side
2. Big ROM tempo calf raises x 15 - use a plate
3. Seated soleus raises x 15




WOD
100 DUs/60 sec DUs/ 100 singles
15 Deadlifts 255/165 185/125 95/65
50 DUs/30 sec DUs / 50 singles
10 Deadlifts 305/205 225/155 135/95
100 DUs
10 Deadlifts 305/205 225/155 135/95
50 DUs
15 Deadlifts 255/165 185/125 95/65
100 DUs


Cool Down
Bulletproofin:

8-10 Minutes for quality
Turkish Get Up Sit Ups: x 10 each arm https://vimeo.com/172019240
Alternating Single Leg Deadlift: x 10 with KBs or DBs
1 Arm Split Press: x 10 each arm https://vimeo.com/173813551

From the Coaches:


Focus on body position and choose a weight that allows you to go unbroken.

Extra Mobility to continue on from our monthly challenge- 10 minutes each day will make a difference!
pigeon pose 1:00 each side
single leg forward fold 2:00 each side
thread the needle 1:00 each side
happy baby pose 2:00