05/04/2016

Buy In: 3x: 100m ROWling + burpees, 10 straight leg raises, 10 jump squats, 5 barbell good morning with full hip extension.

Skill:

A. Hang power clean, power clean, 1.1 x 12 min EMOM, increase weight every 3 sets, start moderate.

WOD:

4 sets:

30 sec AMRAP DL (155/110)

30 sec rest

30 sec AMRAP burpees to 6” target

30 sec rest

30 sec AMRAP DU

30 sec rest

30 sec AMRAP Thrusters (65/45)

30 sec rest

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05/03/2016

Buy In: 3x: 10 crab rocks, 1 length bear crawl, 5 banded W’s, 30 sec tricep/OH mobility.

Skills

A. Jerks: push jerk from being the neck, push jerk from in front, 2.1 – building up in weight to a tough final set.  15min.

B. 10min EMOM:

1st: DB shoulder Press, 6-8 reps

2nd:  Jump Pull ups with 2 sec lowering, 6-8 reps

WOD: 10 min AMRAP:

10 Box Jumps – step down

10 KB swings

5 TTB

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05/02/2016

Buy In: 10 primal pulls, 5 banded GM, 5 burpee broad jumps, 5 pressing snatch balance with light bar.

Skill: A. Snatch – 1 squat snatch EMOM x 9, increase weight every 3min, start moderate.

B. Back Squats: 1+1/4 x 5 tough reps x 3 sets

WOD: 5 sets:

150m Row

12 air squats

6 Push ups

3 Pull ups

Rest 1 min btwn.

Cash Out: RETEST PLANK CHALLENGE!!!!

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04/30/2016

Warm up: 3 x 150m Row, 5 burpee broad jumps, 5 inchworms with lunge stretch.

THEN – SQUATS, to bring Sally Up song.

WOD: 25min Partner AMRAP:

1km ROW OR 800m Run

60 Wall Balls

40 Box Jump overs (jump up, step down other side)

20 Burpees to 6“ target

*split up work between partners, only one person working at a time.

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04/29/2016

Buy In: 3 x 50 skips, 10 samson stretch, 10 lateral lunges, 10 primal pulls.

Skill:

A.Burgener warm up

B. 12min EMOM: 1 power clean +3 FS * increase weight every 3 minutes, start around 60% of clean)

C. Run warm up drills.

WOD: HELEN: 3 rounds, 400m run, 21 KBS, 12 Pull ups

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04/28/2016

Buy In: 3x: 100m ROWling + burpees, 10 primal pulls, 5 banded W’s, 30 sec tri stretch.

Skill:

A1. DB/KB bench, 6-8 reps x 4 sets; 1 min rest

A2. bent over barbell rows, 6-8 reps x 4 sets; 1 min rest

WOD:

3 sets:

10 Thrusters (75/55) into AMRAP Burpees, remainder of min. Rest 2 min

3 sets:

30 sec Row for Cal into AMRAP Box Jumps (step down) remainder of minute

Rest 2 min.

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04/27/2016

Interested in some extra pointers on your Oly Lifting?  We are looking at running a 4 session SUNDAY oly program in May.  Email Katie for more details by April 28!

Buy In: 8min: 10 straight leg raises, 10 crab rocks, 10 jump squats, 5/side single leg glute bridges.

Skill:

A1. 8-10 romanian DB DL x 4 sets; 1 min rest

A2. 4-6/side single legged box jumps x 4 sets; 1 min rest

A3. 30 sec plank hold

WOD: 5 Rounds for time: (95/65)

5 Snatch

10 OHS

200m ROW

Rest 2 min btwn.

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04/26/2016

Interested in some extra pointers on your Oly Lifting?  We are looking at running a 4 session SUNDAY oly program in May.  Email Katie for more details by April 28!

Buy In: 5/side jack sparrows, 5 banded GM, 5 primal pulls, 20 skips.

Skill:

A. Snatch, 1 power snatch + 1 full snatch EMOM x 10min.

B. Back Squats: 5min, EMOM 5 Back Squats at 75% from last week (or of 1RM).

WOD: 5 sets:

8 Pull ups

AMRAP Skips remainder of 45 sec.

Rest 1:30min.

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04/25/2016

Interested in some extra pointers on your Oly Lifting?  We are looking at running a 4 session SUNDAY oly program in May.  Email Katie for more details by April 28!

Buy In: Coach lead animal walks.

Skill: A. Shoulder Press, 5 sets of 5 moderate reps.

B. 10min EMOM:

1st min: 4-6 Pull ups

2nd min: 3-5 strict HSPU

WOD: 15min AMRAP:

200m run

10 HR Pushups

10 WB

10 KBS

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04/23/2016

Buy In: Follow the leader 1km run (mix in pushups, broad jumps, air squats, broad jumps)

Skill: A1.Front Squats, 1 and 1/4 squats, 5 sets of 5 working up in weight.

A2. 30 sec ankle mobility, 10 lateral lunges/banded squat steps.

WOD: 20min PARTNER WOD (115/75):

7 HSPU

7 Hang cleans

7 TTB

7 DL

7 Burpees

7 KB swings

7 Wall Balls

*alternate exercises, only one partner works at a time.

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