03/23/2017

Bench Press 3’s 3 @ 65% 3 @ 75% AMRAP @ 80% Accessory: After all of your bench press sets are done, do 3 sets of 10 pull ups, 45 second rest between sets. Partner assist when needed (help them up by their legs/feet, with their knees bent 90 degrees). Handstand Tech. (15 minutes) Work…

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March 20, 2017

03/22/2017

Back Squat 3’s 3 @ 65% 3 @ 75% AMRAP @ 80% Superset: 10 hanging leg raises after each set of back squat AMRAP 20 25 Double Unders 10 Jumping Switch Lunges 5 Clean and Jerks Jumping Switch Lunge: From standing upright, drop and land in a lunge position, touch your knee to the ground,…

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March 20, 2017

03/21/2017

Shoulder Press 3’s 3 @ 65% 3 @ 75% AMRAP @ 80% Superset: 5 KB cleans each arm between each set of shoulder press 5 Rounds for Time: 10 Overhead Squats 10 Pull ups 10 Box Jumps OH Squat Scaling: A: 135/95 B: 115/75 C: 95/65 D: 75/55 E: 65/45 F: 55/35

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March 20, 2017

03/20/2017

Rowing practice (10-15 minutes) Experiment with different damper settings. See which one works best for you, from low rowing cadence to high rowing cadence. Check your heart rate, monitor your breathing rhythm, and determine a good damper setting to use on the WOD. Squat Depth Work (15 minutes) Develop your squat depth for the wallballs;…

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March 20, 2017

03/17/2017

Bench Press 5’s (20 minutes) 2 warm up sets 5 @ 60% 5 @ 70% AMRAP @ 75%

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March 14, 2017

03/16/2017

Back Squat 5’s (20 minutes) 2 warm up sets 5 @ 60% 5 @ 70% AMRAP @ 75%

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March 14, 2017

03/15/2017

Shoulder Press 5’s (20 minutes) 2 warm up sets 5 @ 60% 5 @ 70% AMRAP @ 75%

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March 14, 2017

03/14/2017

Deadlift 5’s (20 minutes) 2 warm up sets 5 @ 60% 5 @ 70% AMRAP @ 75% Superset After every set of deadlifts (including warm ups), do 5 box jumps at a challenging height (if you do WOD’s at 20”, try 5 at 24”. You should be using a higher box than you normally do…

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March 13, 2017

03/13/2017

Burgerner Warm Up (5-10 minutes) Dip-shrug Dip-high pull (scarecrow) Muscle Snatch Snatch Balance High Hang Snatch Mid Hang Snatch Full Snatch Shoulder Mobility (5-10 minutes) Hang from pull up bar 5-way shoulder mobility by Kstarr https://www.youtube.com/watch?v=eveYJP1indI He says do 2 minutes; do 1 minute each (30sec each side) Open 17.3 (25 minutes) Prior to 8:00,…

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March 13, 2017

03/10/2017

Back Squat 5/3/1 2 warm up sets 5 @ 70% 3 @ 80% AMRAP @ 85% Pistol Technique Descend to the bottom of an air squat. Shift your weight to one foot. Extend the unloaded leg in front of you. Hold for 2-3 seconds, then bring the foot back so you’re back in the air…

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March 6, 2017
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