12.04.2024

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)
 
WOD
"Purple"
Every 4:00 for 8 sets
12/9 cals bike
40 DUs
1 hang power snatch + 1 hang squat snatch + 1 overhead squat
start light, build, goal is no fails
 

12.03.2024

Strength
Back squat concentric
4 sets of 5 reps @ 70%

between sets complete
4 sets of 8/side half kneeling KB/DB press

Gymnastics training
6:00 EMOM
TTB x you pick #
be sure you can complete your number with rest on each minute

WOD
"Back Breaking"
 12:00 AMRAP
partners
one person rows 18/15 cals
other person farmer carries for max lengths (25' =1 rep) 53/35 KBs

12.02.2024

Strength
Deadlifts
4 sets of 6 reps @ 65%
 
WOD
"Hands Clean"
AMRAP 12:00
8 DB push press 50/35. 35/25
4 burpee pull ups or burpee to target
16 DB alternating snatch 50/35. 35/25
8 shuttle runs (25' =1 rep)

11.30.2024

WOD
"Thanksgiving Hangover"
with a partner for time
100 DB snatch 50/35. 35/25
80 DB thrusters 
60 cals bike
40 dual DB devil's press 
20 bar muscle ups or C2B pull ups

11.29.2024

WOD
"Pumpkin Pie"
For Time
60 wall balls 20/14
20 TTB or hanging knee raises
100 DUs or 150 single unders
50 wall balls 
25 TTB
100 DUs
40 wall balls
30 TTB
100 DUs

11.28.2024

Closed for Thanksgiving

11.27.2024

Strength
concentric front squats
3 sets of 2 reps @85%
looking for speed on all parts of the squat
 
WOD
"Stuffing"
For Time
14:00 time cap
2 rounds
20 HSPU or piked on box or floor 
10 hang power cleans 95/65 75/55  
Rest 2:00
2 rounds 
20 hand release push ups or incline push ups
10 hang power cleans 95/65 75/55