06.25.2024

Strength
back squats
4 sets of 3 reps @78%

WOD
"Day and Night"
9:00 EMOM
min 1- bike 10/8 cals
min 2- farmer carry heavy 100 feet
min 3- max hang from pull up rig

9:00 EMOM
DT Style
min 1- deadlifts x 12 reps
min 2- hang power cleans x 9 reps
min 3- push jerks x 6 reps
155/105   115/85   95/65

06.24.2024

Burgener Warm Up- with PVC
1. down and finish (speed through the middle)
2. elbows high and outside (bar close)
3. muscle snatch (strong turnover)
4. power snatch lands 2", 4", 6" (footwork)
5. snatch lands (footwork)

Snatch Transfer Skills- with PVC
1. snatch push press (overhead strength)
2. overhead squat (core strength)
3. heaving snatch balance (arm speed)
4. drop snatch (foot and arm speed)
5. snatch balance (foot and arm speed)
 
Strength
10 sets of power snatch
set 1-4: 3 reps @ 50-60%
set 5-8: 2 reps @ 60-70%
set 9-10: 1 rep @ 75-80%


WOD
"MWC"
For time
100 DUs
75 power snatch 45/35
50 front squats 95/65
25 burpees over the bar

06.22.2024

Warm up
coach led flow
hip and thoracic mobility
 
Burgener warm up for cleans
 


WOD
"Maybe we will, maybe we won't"
with a partner- You go, I go
40 rounds for time
6 TTB or hanging knee raises
5 hang power cleans 135/95  115/75  95/65
4 back squats- drop carefully on back
3 lateral burpees over bar
time cap - class time (let's see how far we get)

06.21.2024

Strength- part one
Deficit deadlifts- stand on a surface of 2-3" while deadlifting
warm up 2 sets of 8- one light load, one moderate load
4 sets of 8 reps @20X0 at 7-8/10 RPE

part two- super set 
4 rounds
A. landmine hack squats x 6/side @30X0 with at least 25# or more on barbell  https://youtu.be/9VSQomFgQnM
B. KB single leg RDLs x 8/side @30X0
C. 20-30 seconds hollow hold or bent knee hollow hold
 
WOD
"Switching Gears"
7:00 AMRAP
5 HSPU
10 box jumps 24/20"
15 wall balls 20/14
*can you get 3 or more rounds?

06.20.2024

Strength
hang snatch
2 @70%
2 @ 75%
2 @ 78%
3 sets of 1 @80%

WOD
"Where's Curtis?"
taken from 5/18/2023
4 rounds for time
400m run
6 x Curtis P complex with dumbbells  50/35  35/20
Curtis P= 1 power clean + 2 front rack reverse lunges (L+R) + 1 push press

06.19.2024

 WOD
"Running Empty"
8 rounds for time
5 power cleans 155/105
30 DUs
100m Run
cap 18:00 

buy out after wod 
200 feet sandbag bearhug carry
150/100/70  doesn't count in time

06.18.2024

WOD
"Blistering Pace"
5 rounds
250/225m row
25-20-15-10-5
KB swings 53/35

directly into 

5 rounds
200m run
15-12-9-6-3
TTB or hanging leg raises
 

Rotational Core Finishers

2-3 Sets

20 Straight Arm KB Russian Twists https://youtu.be/Vi7GimOTXiU

10 Half Kneeling KB Chop and Lift/side https://youtu.be/Psmkt_Tft5E

5 Tall Kneeling KB Windmill/side   https://youtu.be/wUDvYP0U9Yg