Archive for October, 2015

Happy Thanksgiving Enjoy the Rest day

10 min EMOM 2 Clean and Jerks For time: 50 Wall Ball 10 Clean and Jerks 25 Pull-ups 10 Clean and Jerks 25 Pull-ups 10 Clean and Jerks 50 Wall Balls

Warm up Burgener Warm up A) Snatch Complex Snatch/Hang Snatch/Snatch Balance 20 min – build or stay, don’t fail reps, B) 12 – 9 – 6 Cal Row OH Squats

Glute Routine A) Deadlift 5 X 5 @ 70% (20 min) Build from last week B) Strict HSPU Practice (10 min) Sets of 3 – 7 Negatives Kick up and hold Wall Walk C) Partner WOD 9 – 9 – 6 –  6 – 3 – 3  Wall Walks while partner holds the top of […]

3 min Row Warm up easy pace 6 min AMRAP Front Rack Walk 12 T2B 12 Box Jumps – rest 6 min 6 min Row for M – rest 6 min 6 min AMRAP Front Rack Walk 12 T2B 12 Box Jumps

Warm up Bear Crawl X 2 Turkish Get up 2 X 5 Shoulder routine X 1 A) Bench Press 5 X 5 (15 min) Increase weight from last week B) 5 rds for time: 50 DU’s 15 Ring Dips C) T Raises 3 x 15

Warm up Ladder – Hollow hold – Banded Glute Warm up Ladder – L-sit – Hip Thrust – Single leg RDL A) Back Squat 5 X 5 @ 70% of 1RM, or build from last week (20 min) B) “Sage” 20 min AMRAP 20 Thrusters @ 135 20 Pull-ups 20 Burpees

10 min EMOM 3 Jerks “Kutschbach“ 7 rounds for time of: 11 back squats, 185 lb. 10 jerks, 135 lb.

Warm up Burgener Warm up A) Snatch Complex Snatch/Hang Snatch/Snatch Balance 20 min – build or stay, don’t fail reps, B) 8 min AMRAP 15 Snatch 25 Pull-ups 35 Wall Ball