Month: April 2016

Weightlifting: Power Snatch 3 x E2MOM 5 Power Snatch @ 75% Snatch Grip Push Press We will be working on our ability to punch the bar well in the snatch grip position from the back rack, and also get comfortable reracking the barbell in the back rack 5xE2MOM 3 Snatch Push Press + 2 Overhead…

Burgener Warm-up 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops Skill Transfer Exercises: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Weightlifting: Snatch 6 x E2MOM…

Warm Up: Good Mornings 3 x EMOM 5 Good Mornings *start with barbell, make small jumps Weightlifting: Overhead Squat 3 x E2MOM 5 x Overhead Squat @ 75% Front Squat 3 x E2MOM 5 x Front Squat @ 70% *If unable to do overhead squat due to mobility substitue with front squat. WOD: 4 RFT…

Strength: Push Jerk 3xE2MOM 3 Push Jerk *use 65% of Split Jerk Split Jerk 3xE2MOM 3 Split Jerk *use 75% of Split Jerk WOD: 9 Minute AMRAP 1, 2, 3, 4, 5…. Rope Climb 5, 10, 15, 20, 30… Thruster RX – 95/65

Strength: Pendlay Row 5 x EMOM 5 Row’s, add weight if possible Back Squat 5 x E2MOM 5 Back Squats @ 75% WOD: 15 x EMOM 5 Push-ups 10 Sit-ups 15 Squats Complete all reps all within 1 min, scale reps if needed.

Weightlifting: Clean 6xE2MOM 3-Position Clean (Above knee, below knee, ground) 1 set @ 62% 1 set @ 67% 4 sets @ 72% Add 10# to 72% Clean. Then… 2 Clean Pull 6xEMOM WOD: For Time -CAP 16 minutes 25 Clean and Jerks 105/155 75 WB 14/20 150 DU

Warm Up: Good Mornings 3 x EMOM of 5 Good Mornings *start with barbell, make small jumps Weightlifting: Overhead Squat 3 x E2MOM 5 x Overhead Squat @ 70% Front Squat: 3 x E2MOM 5 x Front Squat @ 70% If unable to do overhead squat due to mobility substitue with front squat. WOD: Tabata…

Weightlifting: Clean 6 x E2MOM 3-Position Clean (Above knee, below knee, ground) 1 set @ 60% 1 set @ 65% 4 sets @ 70% And then… Clean Pull 6xEMOM 2 Clean Pull Add 10# to 70% Clean. WOD: EMOM x 16 (16 Min) Min 1: Max Rope Climb Min 2: Max Pistols Min 3: Max…

Strength: Push Jerk/Split Jerk 3xE2MOM 3 Push Jerk *use 60% of Split Jerk Split Jerk 3xE2MOM 3 Split Jerk *use 70% of Split Jerk WOD: 3 RFT 10 Hang Clean and Jerks 10 Pull Ups 50 Double Unders RX – 115/75 RX+ – 155/95