04.10.2021 Partner WOD

Warm Up
2 sets
200m run or row
60 feet waiter carry + farmer carry (one DB/KB each hand)
200m run or row
60 feet waiter carry + farmer carry- switch positions
5 deep squat progressions


Barbell warm up
every in 3 reps at the high hang position and then hang position
1. clean extension
2. clean high pull
3. power clean
4. squat clean
5. cluster

WOD
"Do Not Bend"
Partner workout
15:00
part one
7:00 AMRAP
farmer carry as far as possible- switch partners every 50m

Rest 1:00

7:00 AMRAP
3 touch and go power cleans
2 hang squat cleans
1 hang clean thruster
complex needs to be done unbroken
155/105 115/75 95/65
partner B- max calories bike or row
every switch must complete 10 burpees between the 2 people
working at the same time

02.23.2021

Warm Up
3 sets (6:00)
start on the right side only for all three movements
20 seconds each side banded hip thrust clam shells
20 seconds quadruped thoracic rotations
20 seconds greatest stretch alive
repeat for the left side




Warm Start- 2 rounds, one with PVC, one with empty barbell
5 Kang squats
5 presses from behind the neck
5 hang power cleans
5 tall cleans


WOD
"JJ Watt"
On a running clock
at 0:00
5:00 EMOM
1 power clean 155/105 135/95
2 hang squat cleans
4 bar facing burpees

5:00 EMOM
1 power clean 155/105 135/95
2 hang squat cleans- below the knee
2-3 bar muscle ups/ 2-3 strict pull ups/ 5 ring rows

5:00 EMOM
1 rope climb/ 3 strict ring dips/ 2-3 strict pull ups
2 touch and go power cleans
3 box jump overs 30/24" or shorter box (bench) and clear the box- no touching

at 18:00 on the clock
take 12:00 to build to a heavy 1 rep power clean
*record both weight on clean*

02.03.2021

Warm Up
2 rounds
10/side MB rotational throws
10 MB hamstring curls
10 straight leg jumps to 1-2 plates https://www.instagram.com/p/CJ_UC-kAMnb/
10 band pull aparts each direction- horizontal, diagonal and overhead



Strength
3 sets
A. suitcase RNT split squats @20X1; 5-6/leg
B. deficit landmine single leg RDL @31X1; 5-6/leg

Burgener Warm Up


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


WOD
"4th Down"
10:00 EMOM
hang squat clean + squat clean
build each minute

at 13:00 on the clock
60 wall balls for time

01.23.2021

HOT START
warm up
4-6-8-10-8-6-4
snatch grip RDL
hang muscle clean
press from behind the head
(shoulder tap R +knee to elbow R + shoulder tap L + knee to elbow L) =1 rep

WOD
"Jam" from the Jam Method
For Time
every 2:00, starting at 2:00, complete 4 bar facing burpees
20 burpees
30 OHS
30 power snatch
30 front squats
30 push press
30 hang squat cleans
20 burpees

RX 115/75
IN 95/65
SC 75/55



Core Finisher

3 sets
contralateral single arm single leg plank 20sec/side
(push up + tall plank knee to elbow R + tall plank knee to elbow L) x 6-8 reps
30sec hollow body hold

10.21.2020

Warm Up
2 rounds
Row 200m with a pause at the finish for a second or two, completely locked out
10 KB sumo deadlifts
10 KB behind the back sumo good mornings
10 good hollow/arch swings
5 yoga push ups





Mobility: https://www.instagram.com/p/Bx46pSPlRw8/ (video shows two of these)

A. wrist stretches each position
B. half kneeling pallof press x 8/side (your knee closet to the rig is on the ground. Brace through your core, keep your ribs down, and use your glute of the extended hip (knee down leg) to assist in bracing as well. Press out, hold and exhale, repeat.
C. Tall plank spinal flexion/extension x 10 reps



Barbell warm up
one round empty bar, one round with light load

3 muscle cleans
3 hang power cleans
3 power cleans

Strength
6 sets of
pausing clean deadlift (pause at the knee, mid-thigh and standing) for 2 sec

hang squat clean

squat clean with a 2 second pause at the bottom of the squat60-68%


WOD
"Over & Out"
Every 8:00 for 24:00
Row 500m/ Bike 1000m or 0.6 miles
15 power cleans   115/75   95/65   75/55
5 bar muscle ups or 5 hips to bar pull ups https://www.instagram.com/p/CFxK6ELB0Ad/
*sub BMU with strict pull ups x 5 or strict banded pull ups x 5

09.04.2020

Outside group warm up
2 lengths shuffle2 lengths high knees
2 lengths skip
1 length leg swings
4-5 each side  perfect stretch

then...
10/side shoulder taps
5 deep squat rotation + a walk out to a push up
10 empty barbell thrusters


Mobility
child's pose 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 with PVC or stick

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
"Down and Out"

E2MOM x 20 minutes

build to a heavy set- start at 50-55% max power clean
2 power cleans
1 hang squat cleans
2 front squats


Core Finisher
2-3 sets
30 bicycle crunches
15 L crunches
20 bicycle crunches
12 L crunches
10 bicycle crunches
9 L crunches

07.31.2020

Warm Up
3 sets
10 PVC pass thrus
8 PVC Cuban press
6 PVC RDLs
4 PVC lateral hops each 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



WOD
"Rest Stop"
5 rounds for time

Run 400m
10 reps of the barbell

round one- power cleans
round two- front squats
round three- hang squat cleans
round four- power clean & jerk
round five- clusters

RX 135/95
Int 115/75
Sc 95/65

RX+ 155/105

Core finisher
https://www.instagram.com/p/BrYOskola6p/

3 Sets
15sec KB Hollow Hold
15sec Up and Overs
15sec Plank March Taps
rest 30sec