April 15, 2014

IMG_4813

Warm Up:
400m
2×10 Snatch
2×10 Power Clean
2×10 Light KBS

Burgener Warm Up – Snatch Focus
x2

Strength:
A: Snatch to a Max in 10 minutes
B: 3 Squat Snatches (70-80%), superset with Max Reps Power Cleans in 30 seconds (135/95) Rest 1 minute, x3

AMRAP 8 minutes:
20 DU
8 KBS (70/53)
1 Rope Climb

IMG_4810

April 14, 2013

IMG_4780

Warm Up:
400m
3×10 Deadlifts
3×10 Front Squats
3×5 K2E

Skill:
Pistols

Strength:
3×3 Deadlifts (75-85%)
3×7 Front Squats (65-75%)

AMRAP 12 minutes:
5 Box Jumps (24/20)
10 K2E
5 Thrusters (135/95)

April 11, 2014

IMG_2488

Warm Up:
800m
2×10 KBS
2×10 Squats

Skill:
Handstands and Handstand Walks

Strength:
Work up to 1RM Weighted Pullup
*Follow each set with Max Reps Ring Rows*

WOD:
1 mile run
then,
20 KBS (53/35)
20 Pullups
20 Jumping Lunges/leg
X3

April 10, 2014

IMG_4715

Warm Up:
3 min STRAPLESS row
3×10 Deadlift
3×10 Back Squat

Endurance:
400m for time
AND
500m Row for time

AMRAP 17 minutes:
10 cal Row
5 Back Squats (185/125)
10 Situps

April 9, 2014

IMG_4722

Warm Up:
400m Medball Run (20/14)
3×10 Clean & Jerk
3×8 Strict Pullups

Skill:
Push Jerk / Split Jerk

Strength:
Work up to 1RM Jerk

WOD:
50 Wall Balls (20/14)
40 Pullups
30 Box Jumps (24/20)
20 HSPU
10 Clean & Jerks (165/105)
150 DU

April 8, 2014

IMG_4742

Warm Up:
3x Prowler Push
3×10 Front Squat
3×10 SDHP

Strength:
Work up to 1RM Front Squat

AMRAP 14 minutes:
10 Barbell Jumping Squat (45/35)
10 Burpees
5 SDHP (135/95)

IMG_4735 IMG_4723 IMG_4720

April 7, 2014

IMG_4709

Warm Up:
3 minute row
3×10 PVC Snatch
3×10 Floor Press
3×8 T2B

Strength:
Work up to 1RM Bench Press

WOD:
21 – 15 – 9
Snatch (95/65)
T2B

April 4, 2014

IMG_1477

Warm Up:
400m Med Ball Run (20/14)
3×10 OHS
3×10 Strict Pullups
3×10 KBS

Stregnth:
Work up to 1RM OHS

“NICOLE”
AMRAP 20 minutes:
400m
Max Reps Pullups

April 3, 2014

IMG_4615

Warm Up:
3 minute Row
3×10 Push Jerk
3×10 Ring Dips
3×10 Deadlifts

Endurance:
1 Mile Run TT
or
2K Row TT

WOD:
1 Jerk (athlete chooses weight)
2 MUs
3 HSPU
4 Deadlifts (same weight as Jerk)
x5

April 2, 2014

IMG_4589

Warm Up:
3 minute Airdyne/Row/Run
3×10 Back Squats
3×10 Pullups
3×10 Pushups

Strength:
Work up to 1RM Back Squat

“BARBARA”
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 minutes
x5