Warm up 3 Rounds w/barbell 10 Lunges Front rack position 10 Squats 10 Presses from Squat position 25 Min. to work up to 85% of Snatch 85% of Clean 3 Rounds 20 Min. Cap 10 Curtis P’s 70% to 80% of push press 100 Meter Tire drag 7 Min. EMOM 7 H/C Sit ups Rx Program: Strict Press 10 x …
Wednesday 10/04
Warm up Cleans 2 x 6 Hang Clean @40% 1 x 5 Hang Clean @50% 1 x 4 Hang clean @60% 4 x 1 Hang Clean @75% Superset: 5 x 8 Strict C2B 15 Min. EMOM 1st Min: 1 Clean + Clean & 2 Jerk @70 to 80% 2nd Min: 12 T2B 3rd Min.: 40 Jumping double arm rope slams …
Tuesday 10/02
Warm up 10 Min. AMRAP 250 Meter row (200m run) 25 Wall balls 3 Rounds 25 min. 400 Meter Sandbag run 8 L-sit Pull ups 1 Min. Hanging L-Sit 6 Pistol squats w/ kb 4 Pegboard climbs 300 Meter farmer carry w/ Med kb Rx Program: Bench Press 10 x 50% 10 x 60% 3 x 80% 3 x 85% …
Monday 10/02
Warm up Hang Snatch 2 x 6@40% 1 x 6 @50% 1 x 6 @60% 1 x 6 @70% Dips X 15 (adv:ring Dips) For time 30 push press @65/95(scaled: 55/75#) 50 power snatches 70 power cleans 500 meter run Rx Program : Deadlift 10 x @50% 10 x @60% 5 x @75% 5 x @80% 5 x @85% Bicep …
Friday 9/29
Warm up Wod 8 CF Team Series 1000 Meter row 50 Thrusters w/ barbell 35/45# 30 C2B then partner tags and repeats 4 Rounds 55 Double unders 200 Meter Tire Drag w/ 15/25# on top of 10# inside tire 800 Meter Sandball Carry Rx Program: Snatch pull 2 x 6 @60 % 2 x 4 @80% 3 x 1 @100 …
Thursday 9/28
Warm up + Good Mornings w/ band 5 x 8 Burgener Warm up Clean Pulls 4 x 2 @75% 2 x 2 @90% 3 x 1 @105% Superset: 8 Ring Dips (Add weight if needed) 16 Min. AMRAP 8 HSPU w/ Med ball 10/14# 2 Clean + Jerk @80% 6 BF Burpees 2 Clean + Jerk 4 Ring muscle ups …
Wednesday 9/27
Warm up Warm up cleans 2 x 10 Hip Muscle cleans w/ barbell 3 Hip cleans @55% 3 Hip cleans @65% 3 Hip cleans @70% 4 x 2 Clean @80% Superset: Band Pull downs x 8 (heavy resistance) 21 Min. AMRAP 12 Deadlift 20 Sandball slams 8 T2B Strict 30 Wall balls 4 Front Squats @80% 40 Double unders 400 …
Tuesday 9/26
Warm up 6 Min. to work up to 65% Snatch 4 x 2 @75% 5 x 1 @85% Superset: 5 x 10 GHD Sit ups with 10/14# 4 Rounds 10 DB Power Cleans 35/50# 8 DB Lunges (R+L=1) 6 DB Thrusters 200 Meter Sandbag run 500 Meter sandball carry 25/30# Rx Program: Bench Press 10 x 50% 10 x 60% …
Monday 9/25
Warm up 14-12-10 Pull ups w/ plate 15/25# Deficit push ups 35/55# Box Jumps 24”/30” 4 Rounds 15 Ring dips (Adv. Athletes must muscle up into position) 12 Strict push ups 50ft. HSW 4 Min. Jump rope Double under technique Rx Program: 15 Min. EMOM 0-5 Min. Hip clean + Power Jerks @55% 6-10 Min. 3 x Hang Power Clean …
Friday 9/22
Warm up Burgener Event 2 Team Series 120 double-unders, each 120 chest-to-bar pull-ups, total 120 hang snatches, total, 95 / 65 lb. 120 double-unders, each RDL’s + Front Squats 2 x 6 @ 60% 3 x 6 @ 75% Cool Down: 200 Double unders Rx Program: Banded Good Mornings 5 x 15 Back Squats Lateral KB sidebends x 12 per …