Monday, March 31, 2014

Burgener Warm-up
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
Metcon (AMRAP - Rounds and Reps)
AMRAP 12 Minutes
4 HSPU
8 Power Snatch (115/75)
12 ab mat situps
close grip bench press (10x10x10)

Friday, March 28, 2014

Helen (Time)
3 Rounds for time of: 
400m Run 
21 Kettlebell Swings, 53# / 35# 
12 Pull-ups

Thursday, March 27, 2014

Metcon (AMRAP - Reps)
7 Min (AMRAP)
Thrusters (95/65)
Box Jumps (24/20)
(3,3,6,6,9,9…increase by 3 reps each round)

Tuesday, March 25, 2014

Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight

Monday, March 24, 2014

Jack (AMRAP - Rounds and Reps)
20-Minute AMRAP of: 
10 Push Press, 115# 
10 Kettlebell Swings, 53# 
10 Box Jumps, 24"

Friday, March 21, 2014

Metcon (Time)
1600m run with 20# wallball

Tuesday, March 18, 2014

319 Warm Up
Mobility x 10min
400m Run
10 Push-Ups
10 Pull-Ups
500m Row
1min Handstand
10 Ring Rows
40 Double Unders
Daniel (Time)
For Time:
50 Pull-ups  
400 meter run  
21 Thruster, 95#
800 meter run  
21 Thruster, 95#  
400 meter run  
50 Pull-ups

Friday, March 14, 2014

RUN OUTSIDE!!!!

Metcon (Time)
5 rds
400 m run
2 Turkish get ups per side 32 kg /24 kg

Thursday, March 13, 2014

Metcon (No Measure)
 EMOMx14
Odd:  7 TTB + 7 WallBall, 30/20
Even:  7 PowerClean 135/95 + 7 BoxJumps, 24/20 - games standards

Tuesday, March 11, 2014

Burgener Warm-up
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
J.J. (Time)
For Time: 
1 Squat Clean, 185# 
10 Parallette Handstand Push-ups 
2 Squat Clean, 185# 
9 Parallette Handstand Push-ups 
3 Squat Clean, 185#
8 Parallette Handstand Push-ups
4 Squat Clean, 185# 
7 Parallette Handstand Push-ups 
5 Squat Clean, 185# 
6 Parallette Handstand Push-ups 
6 Squat Clean, 185# 
5 Parallette Handstand Push-ups 
7 Squat Clean, 185# 
4 Parallette Handstand Push-ups 
8 Squat Clean, 185# 
3 Parallette Handstand Push-ups 
9 Squat Clean, 185# 
2 Parallette Handstand Push-ups 
10 Squat Clean, 185# 
1 Parallette Handstand Push-ups

Monday, March 10, 2014

Hang Snatch (7X1  (just above knee) – work to a max )
Metcon (Time)
7 rounds for time of:

15 Wall Balls 20/14#
10 Burpees

Friday, March 7, 2014

leg recovery!!!

Metcon (Time)
5 rounds for time of:
Run 800 meters
25 burpees

Thursday, March 6, 2014

Clean and Jerk (5X1 Hang Clean & Jerk – work to 1RM)
Metcon (Time)
3 rounds for time of:
15-foot rope climb, 5 ascents
25 ring dips
100 squats

Tuesday, March 4, 2014

Snatch (Start at 95 and increase 10# every minute until no)
Metcon (Time)
20-15-10-5
Chest to Bar Pull ups
GHD Sit Ups
–Then–
1000m row

Monday, March 3, 2014

Back Squat (2-2-2-2-2-2 @ 80%)
Metcon (Time)
5 Rounds
20 DB Snatch (75/50)
20 Burpees
Metcon (Time)
5 Rounds
15 Toes to Bar
Rest 1 minute between sets