Monthly Archives: August 2014

9.1.14

9.1 Group Stretch Warm Up – 3 rounds – 30 sec each V-Sit Ups Push Ups Air Squats Burgener Warm Up Clean & Jerk – 5-5-5-3-3-3-1-1-1-1-1 – Start at 50% and finish at 90-100% – 20 min to complete 10-9-8-7-6-5-4-3-2-1 … Continue reading

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8.30.14

8.30 Stretch Movement Prep Partner WOD – Coaches choice Stretch.

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8.29.14

8.29 Group Stretch Warm Up – Coaches Choice 2 Strict Press – EMOM 10 Min – 80% 1rm 4min AMRAP – 50% 1rm 10 Power Snatch 20 Burpee Over Barbell 6 min Rest 4min AMRAP – 50% 1rm 06 Hang … Continue reading

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8.28.14

8.28 Group Stretch Warm Up – 3 rounds – 20 sec each Plank Push Ups Air Squats Good Mornings (w/PVC Pipe) 8min Tabata – Ring Rows/Ab Mat Sit-Up’s For Time: (12min cap) 15 T2B 20 Thrusters (95/65) 400M 20 Thrusters … Continue reading

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8.27.14

8.27 Group Stretch Warm Up – 3 Rounds – 20 sec each Ab Mat Sit-Up’s Glute Bridge Hold Good Mornings (w/PVC) OH Squat (w/PVC) 1 – EMOM 8 min – 70% of your Snatch 1rm 3 – Snatch Grip Deadlifts … Continue reading

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8.26.14

8.26 Group Stretch 400M Run 3 Pause Front Squats – EMOM 8 Min – 70% 1rm 10-9-8-7-6-5-4-3-2-1 Burpees Push Press (135/95) No Rack T2B Plank series x 4 – 20 second positions Stretch.

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8.25.14

8.25 Group Stretch Warm Up – 3 rounds – 30 sec each Dive Bomber Superman OH Squats (w/PVC) Good Mornings (w/PVC) L-Hang – Accumulate 3 minutes 5 Deadlifts – EMOM 7 Min – 65% 1rm 3RFT 20 Box Jumps (24/20) … Continue reading

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8.23.14

8.23 Stretch Movement Prep Partner WOD – Coaches choice Stretch.

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8.22.14

8.22 Stretch Coaches Call Warm-up 15min – Weakness Practice 6min AMRAP 12 Wallballs (20/14) 10 OH Lunges (with your Wallball) 08 SDL/HP (135/95) Rest 4min – THEN 21 – 15 – 9 Dead Lifts (155/135) Ring Dips HSPU Stretch.

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8.21.14

8.21 Stretch/Joint Mobility 400M Run 4 SNATCH GRIP Deadlifts – EMOM 7 Min – 65% of your regular Deadlift 1rm 3 Rounds – Tabata Style – Score Total Reps Pull-Up’s OH Squats (80% of todays 1rm) Dips Box Jumps Power … Continue reading

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