Monday, 1 October 2018

Warm up:
3 rounds not for time
10 PVC pass through
10 PVC ATW
10 kipping swings
10 GHD sit ups
10 push ups
1 lap walking lunges
1 lap shuffles

then
Burgener warm up

"Overtime"
For time:
run 200m
21 power snatches (115/80)
run 200m
21 Overhead Squats (115/80)
run 200m
15 power snatches (115/80)
run 200m
15 Overhead Squats (115/80)
run 200m
9 power snatches (115/80)
run 200m
9 power snatches (115/80)

Saturday, 22 September, 2018

Warm- up

5 rolls of the workout die or athlete's choice

AMRAP 15:00 Minutes

10 Hanging Knee Raises
50 ft Bear Crawl

50 ft = 2 laps

WOD

Partner AMRAP 17:00 Minutes

10 Ground-to-Overheads, 135/95 lbs Partner Carry, 200 m 58 Burpee Over Partners

Break up the work between partners as needed

Friday, 21 September 2018

Warm-Up

10 PVC PT/ATW
10 Kip Swings
Shoulder Prep

Skill Work

Ring Push-ups : Max Set

A single set of Ring Push-ups for max reps.

"Death By"- Burpee Pull-Ups

With a continously running clock perform: 1 Burpee Pull Up in the first 1 min 2 Burpee Pull Ups in the second 1 min 3 Burpee Pull Ups in the third 1 min
... Continuing this for as long as you are able

WOD

Alt EMOM 12 mins: Split Jerks and Ring Rows

Every 1 min for 12 mins, alternating between: 2 Split Jerks, 80% 1RM 5 Ring Rows

Thursday, 20 September 2018

Warm- Up

Coaches Choice

Skill Work

Hang Squat Clean 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

WOD

Jenny

Complete as many rounds as possible in 20 mins of: 20 Overhead Squats, 45 lbs 20 Back Squats, 45 lbs Run, 400 m U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Wednesday, 19 September 2018

Warm-up

5 rounds NOT for time of: 100 Jump Rope (Singles)s Bear Crawl, 25 yd Run (Backwards), 25 yd Rest 30 secs

Skill Work

Turkish Get Up 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

WOD

6-9-12-9-6 reps, for time of:
Lateral Burpee (Over Barbell) Deadlift, 225/155 lbs Toes-to-bar

Tuesday, 18 September 2018

Warm- Up

5 Rolls of Workout Die or Athlete's Choice

Skill Work

Tabata- Lunges
Tabata- Plank Hold

WOD

15 Min AMRAP with Buy-In

In 15 mins do: Sled Push, 90/50 lbs, 400 ft then in the remaining time, AMRAP of: 5 Push Jerks, 135/85 lbs 10 Wall Balls, 20/14 lbs, 10 ft 15 Kettlebell Swings, 53/35 lbs

Monday, 17 September, 2018

Warm- Up

x2
10 PVC PT
10 PVC ATW
10 Kip Swings
10 GHD Sit-Ups
2 Wall Walks
1 Lap Hip Openers
1 Lap Butt Kickers
1 Lap High Knees

Skill Work

10:00 Alternating EMOM
Odd: Handstand Hold :20
Even: 10 TTB

WOD
"Case of the Mondays"

5 rounds, 1 min per station, of: Push-up AbMat Sit-up Broad Jump, 6/4 ft Kettlebell Swing, 53/35 lbs Rest Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations

Saturday, 15 September 2018

Warm up
athlete's choice

WOD
In teams of 3
25:00 AMRAP
50 BB facing burpees
60 thrusters (75/55)
50 BB facing burpees
60 thrusters (95/65)
50 BB facing burpees
60 thrusters (115/80)
50 BB facing burpees
60 thrusters (135/95)
50 BB facing burpees
60 thrusters (155/105)

Friday, 14 September 2018

Warm up
10 PVC pass thru
10 PVC ATW
10 kipping swings
100 single unders
15 air squats
10 push ups
5 pull ups

"Intern Chaos"
For time:
30 Wall Balls, 20/14 lbs, 10/9 ft
Run, 800 m
15 Power Snatches, 115/85 lbs
Run, 800 m
15 Power Snatches, 115/85 lbs
Run, 800 m
30 Wall Balls, 20/14 lbs, 10/9 ft

Thursday, 13 September 2018

Warm up:
10-15 minutes of stretching, mobility work and foam rolling

Strength
5 sets of 5 push press at 70% 1RM

5 sets of 5 back squats at around 60% 1RM (concentrate on form)

5 sets of 3 position clean at around 60% 1RM (concentrate on form)

5 sets of 3 clean high pulls, go heaviest possible for each set.  This is designed to build strength so it is ok to go a little heavier.

Wednesday, 12 September 2018

Warm up
3RFT
100 single unders
25 GHD sit ups

WOD
20:00 AMRAP of
30 OHS (95/65)
30 box jumps (24/20)
30 TTB
30 KBS (53/35)

Tuesday, 11 September 2018

Warm up:
3 rounds not for time
10 GHD sit ups
10 hip extensions
5 push ups
5 pull ups

8:00 EMOM
4 deadlift @ 75% of 1RM

WOD
3RFT
60 air squat
200m run
15 power cleans (155/105)

Monday, 10 September 2018

Warm up:
10 PVC pass thru
10 PVC ATW
10 kipping swings
10 banded face pulls
1 lap inch worm


10:00 alternating EMOM
Even: 4 dips (box or ring)
Odd:  :45 of double unders

WOD
For Time:
21-18-15-12-9:
Kipping Handstand Push-ups
Box Jump Overs (24/20)

Saturday, 8 September 2018

Warm up:  athlete's choice

WOD
"9/11"
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row  or 2001m Run (1.25 miles)

The workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

6 September 2018

Warm up:
2 rds not for time
1 lap walking lunges
1 lap inch worm
1 lap shuffles
1 wall walk

5:00 EMOM
5 back squats
55%/60%/65%/70%/75%

5:00 EMOM
3 handstand push-ups

WOD
3RFT
10 wall balls (20/14)
10 GHD sit-ups
10 power cleans (135/65)
10 hip extensions
25 double unders (scale 3 to 1)

Wednesday, 5 September 2018

warm up

2x Rounds
25 ft. Duck Walk
15 Burpees

10 PVC ATW (Left and Right)
10 PVC Pass Thru

WOD:
AMRAP 15
1 C&J (135/95)
1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
2 C&J (135/95)
1 Round of Cindy
3 C&J (135/95)
1 Round of Cindy
*Keep adding a Clean and Jerk every round until 15 mins are up

Tuesday, 4 September

Warm up
Athlete's choice

5:00 EMOM
Snatch grip deadlift at 55%/60%/65%/70%/75%

5:00 EMOM
Front Squat at 55%/60%/65%/70%/75%

WOD
4RFT
15 box jump overs (24"/20")
10 GHD sit ups
10 thrusters (95/65)
15 Toes-to-bar
50 double unders