8 / 1 / 2014

Pre WOD
General warmup.  Hip and Hamstring mobility.

Deadlift
3 – 3 – 2 – 2 – 2 – 1 – 1 – 1

Then…

2 Person Teams
Amrap 10 minutes
5 HSPUs
250m Row

Partners alternate rounds.

Post WOD
Roll hamstrings and LAX Ball T-spine and delts.

7 / 31 / 2014

Pre WOD
For our mobility today we are going to work on our squatting ROM with the wall squat stretch, really settling in to the bottom of the squat. It is front squat day today so we are also going to use the band on our shoulder and work our front rack position.

Every 2 minutes for 10 Sets
Front Squat x 3@92%

Front Squats. It is HEAVY. This is the only movement we are doing today, but it is going to be challenging. You are going to get a longer rest but that doesn’t mean you can get sloppy with your form. Get full depth and keep your elbows and chest up. Breathing is also a crucial part of these movements. Remember to BREATHE. Lets get under the bar and move some weight!

Post WOD
Roll quads, hamstrings and calves.  Mobilize your T-Spine with LAX  Balls or PVC roller.

7 / 30 / 2014

Pre WOD
General warmup. LAX Ball Delts and T-Spine. Hip mobility to finish off.

7 Rounds
7 Clean & Jerks, 135 / 95
7 Burpee over Bar

Comp:   155 / 115

Then….

3 Sets
10 Hip Extensions

Post WOD
LAX Ball Delts and T-Spine.  Roll Calves.

7 / 29 / 2014

Pre WOD
We are hitting the lats today with the banded lat stretch as well as the wall squat stretch to warm up and mobilize the ROM in those areas.

EMOM 8 minutes
3 C2B Pullups or
3 Ring Muscle Ups

Then…

Amrap 5 minutes
5 Wall Balls, 20 / 14
5 SDHP, 75 / 55
Rest 1 minute
Amrap 5 minutes
5 Wall Balls, 20 / 14
5 SDHP, 75 / 55

We are going to start today with a higher skill movement EMOM. You may pick between C2B pull ups or Ring muscle ups. If you almost have muscle ups, start out with muscle ups and transition to C2Bs when needed. Same goes for those that chose the C2B option perform the most difficult version ( butterfly, kipping) before moving to the band.
For the WOD it is a short burner followed by short rest and another short burner. We are working on getting our motor going with these short workouts. So go hard and fast! Wall balls make sure you are getting proper squat depth and on the SDHP really utilize your hip explosion to pop that bar up.

Post WOD
Roll lats, hamstrings and quads.

7 / 28 / 2014

Pre WOD
We are going to work on our squat position ROM today with the banded squat hold as well as loosen up our Achilles.

EMOM 10 minutes
Back Squat x 3@87%

Then…

Amrap 10 minutes
10 Pushups
10 Box Jumps, 24 / 20
Run, 100m

Comp:  30 / 24

Its Monday again and that means Back Squat day. Once again the percentage of weight has gone up and this is going to be a challenging EMOM. However, we are getting stronger. Remember the points of performance here on the squat, keep your weight in your heels with your chest up and getting below parallel. For the Metcon today we have a triplet of push ups box jumps and running. Its only 10 minutes so you will need to push it on the runs to get back to the box jumps and push ups. For the push ups make sure your chest is touching the floor and you push all the way to full extension. The same goes for the box jumps make sure on the box you get to full extension before coming off the box.

Post WOD
Roll quads, hamstrings and calves.

7 / 26 / 2014

Pre WOD
Todays WOD has a lot of squatting involved in it so we are going to utilize the wall squat stretch to get our legs and hips warmed up to being in that position. We also have running in the WOD so we are going to utilize the wall again for stretching out our calves.

For Time
Run, 200m
10 Power Snatch, 75 / 45
15 Air Squats
Run, 200m
8 Power Snatch
20 Air Squats
Run, 200m
6 Power Snatch
25 Air Squats
Run, 200m
4 Power Snatch
30 Air Squats
Run, 200m
2 Power Snatch
35 Air Squats

Today is another chipper. The snatches will decrease with each round and the air squats will increase with each round that you complete. The running distance will stay the same throughout the entire workout. The movements are power snatch and air squats today. It is a light weight so that you can blast through this workout. Make sure on the snatches you are getting your head through at the top with everything locked out before coming back down. For the air squat get that full depth and full extension. No half reps! This is designed to get the heart rate up, so get after it!

Post WOD
Lax Ball your delts and roll out your quads, hamstrings and calves.

7 / 25 / 2014

Pre WOD
Today we are going to mobilize our front rack position after our squat cycle yesterday, working on getting that loose for todays WOD. We are also going to stretch out our lats with the bowling stretch.

EMOM 5 minutes
Hang Power Clean x 3@70%

Then…

7 Rounds
7 T2B
7 Hang Power Clean, 115 / 75

Comp:  155 / 95

Today is another couplet with a rig movement. Today it is T2B and hang cleans. For the T2b utilize your kip as much as possible to help you through them. Also remember to watch your hands here, pick manageable sets and knock them out. For the Hang cleans remember to keep your elbows high on the pull and throw your elbows through fast. It is a moderate weight again, if you can go unbroken DO IT! HOOK GRIP!! If going unbroken isnt in your bag then once again pick manageable sets and push through it.

Post WOD
Roll Lats and hamstrings.

7 / 24 / 2014

Pre WOD
General warmup.  We are going to loosen up our hips and achilles with the banded squat and achilles stretch to prep for our squat cycle.

Every 90 seconds for 10 sets
Front Squat x 3@89%

Then…

Push Jerk
5 – 5 – 3 – 3 – 3 – 1 – 1 – 1

Front squats are today! We are moving right along with our squat cycle and we are getting stronger! It is getting heavier and its time to buckle down and lift some weight. Remember to keep your chest and elbows up keeping a tight core. Keep your weight in your heels and not in the toes.
For the push jerk it isnt an emom or for time this is just old fashion strength. Make sure you are working towards a heavy single. Not necessarily a new 1 rep max, though if you are feeling good go for it! You may also split jerk the singles if you want to work on your split.

Post WOD
Roll quads and hamstrings.  Lax Ball T-Spine and delts.

7 / 23 / 2014

Pre WOD
WE are going to start today by warming up our shoulder ROM with some banded shoulder stretches, as well as a portion of Coach Burgener’s warm up to get our bodies prepared for the snatches in the WOD.

For Time
50 Wall Balls, 20 / 14
40 Situps
30 Box Jumps, 24 / 20
20 Hang Power Snatch, 95 / 65
10 Burpees

Comp: 30 / 24 & 135 / 95

This WOD is a chipper meaning it is FOR TIME. Now with that being said you should not be moving so fast that your form goes out the window. Make sure that you are moving quickly but still maintaining good form. Remember to hit proper squat depth on the wall balls and the points of performance on the snatches. Its lighter weight so you can move quickly, so get after it!

Post WOD
Lax Ball T-spine and delts.  PVC Quads.

7 / 22 / 2014

Pre  WOD
General warmup.  We’ll hit the lats with a banded stretch and do some ROM work with a band for the hamstrings and hips.

EMOM 5 minutes
Strict Pullup x 5 or
L-Pullup x 5

Then…

Amrap 15 minutes
10 Pullups
10 Deadlifts, 185 / 135

Comp:  C2B & 225 / 155

We are continuing our strict pull up strength program with another EMOM. Adding 1 rep but dropping the time frame down.
This is a longer metcon with moderate weight on the Deadlift. Make sure you are keeping tight and initiating the movement with your glutes and hamsrings and NOT with your back. Its not expected to go unbroken the entire workout but if you think you can, push your fitness and get it done! For the pull ups engage your lats and utilize your hips on the kip to help you get your chin over the bar or to get our chest to the bar.

Post WOD
Roll hamstrings and lats.