Archive for March, 2015

A) WU Super Front Rack 90/90 Tack and Floss Gutes/Hamstrings 90/90 B) Clean and Jerk (Pause in catch of Clean and Jerk for 2 sec each) 3 – 3 – 3 – 3 – 3 Heavy? Going at min 3, 7, 11, 15, 19 Technique? Going at min 2,4,6,8,10,12,14,16,18 C) Skipping 15.5 27-21-15-9 Cal Row […]

A) WU  (5 min) Band Walks Pull-aparts Goblet Squat 2 X 10 B1) Front Squat @ 3220 (tempo) X 5X5 rest 60 sec B2) Pull-ups @ 3022 5X5 rest 60 sec (20 min) C1) DB Split Squats @ 2020 3 X 8 rest 30 sec C2) DB Rows @ 2022 3 X 8 rest 60sec  […]

A) WU 5 min Turkish Get ups Burgener WU 6 min MOB Burgener WU B)20 min Snatch Complex (Power Snatch,Hang Power Snatch, High Hang Squat Snatch) Heavy? Going at min 3, 7, 11, 15, 19 Technique? Going at min 2,4,6,8,10,12,14,16,18 C)Geraldine Plus 1! 21,15,9 KB Swings Burpee 90’s hits all day!! D1) External Rotation 3 […]

A) 5 min Turkish Get -ups B) Track WU C) Partner WOD (divide reps any way you like) 20 min AMRAP 4 Shuttle Run 20 Pull-ups 4 Shuttle Run 20 Burpee Box Jumps

A) MOB B) Open 15.5 (last one!!!)

A) 3 min Row WU (technique) MOB (Throughout) 2 min / side Lax on – Calfs / Glutes / Quads / Scap / Lats / Chest B) 2 min ROW @0,30,60, 90 sec 3 hard pulls then settle in to your row Rest 5 min (MOB) X 4 C) 2-3 min / side Glute on […]

A)MOB Roller on Lats 90 sec / side Burgener WU (PVC) Roller on Glutes 90 sec /side Burgener WU ( Bar) B) 15 min 5 X 1.1.1 Snatch C) 8 min AMRAP 20 DU’s 10 Pull-ups 5 Snatch

A) MOB (15 min) Squat Therapy KB on Calf 90 sec/side Post Chain Floss 90 sec/side 1 more MOB 90 sec/side Squat Therapy B) 5 X 5 (20 min) B1) Back or Front Squat B2) Ring Dips C) 15 min AMRAP Front Rack Carry 1 lap 3 HSPU (increase 1 rep each round) 15 Back […]

A) 10 min MOB/WU Front Rack Mobility (Band/Bar/etc. 90 sec/side) Clean Recap Single Leg Flexion 90 sec /side B) 20 min 5 X 1.1.1 Power Cleans C) 3 rounds for time: 4 MU 6 Power Cleans (heavy) 8 Burpee Box Jump Over

A) Turkish Get ups 5 min 2/per side Lizard Inch worm X5 Kipping X 10 Single Leg DL X 5 X 3 MOB B) 27 min EMOM 1st 5 Back Squat 2nd 100- 150 m row 3rd 8 – 15 C2B Pull-ups