WARM-UP, 12min:Jump Rope1 minute , then 1x10eaLeg SwingSupine Scorpion, https://youtu.be/Y7t7F-iOtmYV-Roll, https://youtu.be/_JAMS8OXbyMProne Scorpion, https://youtu.be/NKmUc6KslDYStep UpGrasshopper, https://youtu.be/pc3m6fheBO0 Barbell Burgener Warm Up & Wrist Mobility Strength: Back Squat: 10-8-6-4-2 MetConIn 30min:“Tommy Mac”12 Burpees12 Thruster 115/75#12 Burpees12 Power Snatch 115/75#12 Burpees12 Push Jerks 115/75#12 Burpees12 Hang Squat Clean 115/75#12 Burpees12 OHS 115/75#12 Burpees12 Thruster 115/75#12 Burpees12 Power Snatch 115/75#12 Burpees12 Push Jerks 115/75#12 Burpees12 …
Thursday, February 11, 2021
WARM-UP, 12min:Jump Rope1 minute , then 1x10eaLeg SwingSupine Scorpion, https://youtu.be/Y7t7F-iOtmYV-Roll, https://youtu.be/_JAMS8OXbyMProne Scorpion, https://youtu.be/NKmUc6KslDYStep UpGrasshopper, https://youtu.be/pc3m6fheBO0 B. Inchworm Complex 4X: Inchworm + Up Dog to Downward Dog https://youtu.be/7ji93kghQlcC. C. Burgener PVC/ Barbell Snatch Warm-Up: https://youtu.be/mWffzvDGeg4 II. WOD: “Heartbreak Valentine”In 3min AMRAP:Sit Ups-Rest 1min-In 6min AMRAP:Wallball shots 10′, 20/16 pound ball-Rest 2min-In 9min AMRAP:10 Kb Swings 24/16 & 10 KB Deadlifts -Rest …
Wednesday, February 10, 2021
WARMUP1x10eaA. Leg SwingB. Supine Scorpion https://youtu.be/Y7t7F-iOtmYC. V-Roll https://youtu.be/_JAMS8OXbyMD. Prone Scorpion https://youtu.be/NKmUc6KslDYE. Step Up to 20”Box (5/leg)F. Grasshopper: https://youtu.be/pc3m6fheBO0Inchworm Complex 4X: Inchworm + Up Dog to Downward Doghttps://youtu.be/7ji93kghQlc In 10min:Drop Snatch -MTR- 3-2-1-1-1 In 5min: (@10min) Front Squat Support w/ 20sec Hold 1/100% 1/125% 1/150% (% for FSS is off of your 1RM FS) In 25min: (@20min)Deadlift -RFH- 10-5-5-3-3-1-1-1 In 10min: …
Tuesday, February 9, 2021
WARMUP Row 500m 1x10ea A. Leg Swing B. Supine Scorpion https://youtu.be/Y7t7F-iOtmY C. V-Roll https://youtu.be/_JAMS8OXbyM D. Prone Scorpion https://youtu.be/NKmUc6KslDY E. Step Up to 20”Box (5/leg) F. Grasshopper: https://youtu.be/pc3m6fheBO0 Inchworm Complex 4X: Inchworm + Up Dog to Downward Doghttps://youtu.be/7ji93kghQlc WOD- read asterisks printed after WOD “Tabata This!” A. Tabata Single Unders B. Rest 1 minute C. Tabata KB Swing (24kg) Russian not …
Monday, February 8, 2021
Warm-Up: In 10min:400m Cardio, 3 Rounds 10 ea Figure 8s, KBS, & Windmills 3 Inchworm Complexes shoulder & wrist mobility, barbell warmup Running Clock In 10min:Rack Push Press -MTR- 5×2-3/x In 12min: (@ 10min)2″ Deficit Snatch w/straps – RFH – 3-2-1-1-1 In 12min: (@22min)Power Clean + Push Jerk -RFH- 5×3+3 In 6min: (@36min)Split Sq 6×3+3/50% of your sn 1rm on …
Friday, February 5, 2021
Warm-Up: 8 min:A. Cardio: Run/Row/Bike 400m3xB.b1. 10 GHD Back Extensionsb2. 10 ea Oblique KB Dipb3. 30sec Cobrab4. 30sec Downward Dog (After rounds, do 90 seconds of wrist mobility) Bar Work: 6min:4 Rounds of:3 Rep of each Burpee Snatch-Grip Deadlift + Hang Power Snatch + OHS + Snatch Push Press with barbell only or PVC pipe. In 15min:Muscle Snatch 3/45% 2/65% …
Thursday, February 4, 2021
Warm-Up: 8 min:A. Cardio: Run/Row/Bike 400m3xB.b1. 10 GHD Back Extensionsb2. 10 ea Oblique KB Dipb3. 30sec Cobrab4. 30sec Downward Dog (After rounds, do 90 seconds of wrist mobility) Bar Work: 15min:4 Rounds of:3 Rep of each Burpee Snatch-Grip Deadlift + Hang Power Snatch + OHS + Snatch Push Press with barbell only or PVC pipe. BAR WORK: In 10min:Snatch Drop …
Wednesday, February 3, 2021
Barbell AM In 10min:Snatch Drop -MTR- 3-3-3-*3 In 15min:Hang Snatch w/ Straps -MTR- 3-2-1-1-1 In 15min:Mid-Thigh Block Power Clean -MTR- 3-2-1-1-1 In 15min:Block Push Jerk -MTR- 3-2-1-1-1 In 10min:Jerk Dip 3@75/120kg 3@85/140kg 3@100/160kg In 15min:Push Press -RFH- 5-4-3-2-1-1-*1No extra time! 5min Rest Complete as many rounds as possible in 18 minutes of:5 Chest to bar Pull-ups10 Wall ball shots …
Tuesday, February 2, 2021
1000m Row before, between, and after each of the following: 3 rounds of 10 reps each: A. KBS & Knees to Elbows B. Wt’d Bulgarian Split Squats & Arnold Presses C. Wt’d Lunges & Push-Ups CORE: 30ea GHD & Russian Twists
Monday, February 1, 2021
BARBELL CLUB (AM) Barbell Only Warm-Up, In 5min:Sn. Press + OHS + HMS + Sn. Dead 10eaSn. PP + Sn. Land + Sn. Drop + HPS + Sn. 5eaHang Sn. High Pull + HPS + Hang Sn. + Sn. 3ea In 10min:2″ Def Snatch Pull -RFH- 3-3-3-*3 In 10min:Front Squat -RFH- 3-3-3-*3 In 15min:Snatch -MTR- 3-2-1-1-1 In 10min:Snatch (-20% of …
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