08.21.2024

Every 1:15 for 4 sets
High hang clean x 3 reps @ 55-65%


Followed by...

Every 1:30 for 4 sets
Mid Hang Clean x 2 reps @ 65-70%

Followed by...

Every 2 minutes for 4 sets 
1 Clean + 1 Front Squat @ 70-75%


WOD
"Dear Lord"
5 rounds for time of
9 Lateral Burpee Over Barbells
7 Deadlifts 205/145  185/125 (masters 45+)  155/105  115/75
5 Power Cleans 205/145  185/125 (masters), 155/105, 115/75
-Rest 1 min after each round
-Choose a weight that you can do Power Cleans unbroken, but hate it

08.20.2024

WOD
"I programmed this first"
10:00 time cap
For Time
30 thrusters 75/55
30 TTB
20 thrusters 75/55
20 pull ups
10 thrusters 75/55
10 bar muscle ups

08.19.2024

Burgener warm up
Jerk transfer skills- 3 reps each
behind the neck push press
behind the neck push jerk
behind the neck split jerk 
push press
push jerk
split jerk

Strength
Every 1:30 for 5 sets
Push Press x 1 rep @ 90%

Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols

then
not for time
4 rounds
30 DUs
12 alternating pistol squats or touchdown squats

08.17.2024

Coach led line drills
Burgener warm up for snatch- PVC
 
 
WOD
"Weekend Warrior"
with a partner
35:00 AMRAP
1000m row
40 thrusters 95/65  75/55
30 C2B pull ups
20 power snatch 95/65  75/55
100 DUs
*split rep however

08.16.2024

Strength
Front Squats
3 reps @75%
2 reps @82%
1 rep@ 85%
2 reps @82%
1 rep @88%-90%
2 sets of 2 reps @ 85%

WOD
"Bestie"
14:00 AMRAP
5 clusters 155/105
6 sandbag over the box then get over
4 burpee over barbell
200m run

08.15.2024

A.  Gymnastics complex- rest as needed between sets2 sets

1️ HSPU from the box x 2
2️ Walk out to plank and back to stack x 2
3️ Leg raises x1 per leg
4️ Corner walk x1 per corner
5️ Leg raises x1 per leg
6️ HSPU from the box  x 2

TTB skills- one set
A. 3 x 15 seconds hollow hold + 15 seconds arch hold
B. 15 straight leg lifts on the floor
C. 2 x 30 banded lat push downs- open hands
D. 2 x each - 5 kip swings with partner giving a target for feet. 

WOD
"Preparation"
10-9-8-7-6-5-4-3-2-1
TTB
200m run
then
2-4-6-8-8-6-4-2
push ups
150m row or 40 DUs

08.14.2024

Strength
Deadlift
warm up sets 3 reps @ 50%, 60%, 70%, then 2 reps @ 75%, 80%
4 sets of 1 rep @88-90%



WOD
Member of the Month- Alejandro
13:00 AMRAP
15/12 cals row
6 power cleans 155/105  135/95  115/75
9 pull ups or banded pull ups or ring rows