Month: September 2018

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

Weightlifting: Snatch 6 x E2MOM 3-Position Snatch (Above knee, below knee, ground) – 1 set @ 60% 1 set @ 65% 4 sets @ 70% Then… Snatch Pull 6xEMOM 2 Snatch Pull Add 10# to 70% Snatch. WOD: 12 Min AMRAP 10 Slam Balls 30/20 10 Wall Balls 20/14