Warmup: ROM, dynamic stretches, 10 PVC pass thru’s, junkyard dog, Burgener warmup, 5 pull-ups or 10 ring rows, 10 push-ups, 15 squats Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: Find a new 1 Rep Max 1/1/1/1/1 3:00 AMRAP of: 5 Kettlebell Goblet Squat – Heavy 10 Push Ups Rest 1:00, then 3:00/AMRAP of: 10 American more »
CONTINUE READINGWarmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 30 sec deep squat hold, junkyard dog, Burgener warmup Strength: Snatch Warmup to 65%, then 1/1/1/1/1 to find a new 1 RM WOD: 3 rounds 500m row 8 Handstand pushups 12 Pullups 16 Wtd Back more »
CONTINUE READINGWarmup: ROM Drills, dynamic stretches, 400m run, 15 Snatch Deadlifts, 15 Snatch Pulls, 10 Snatch Balance, all with PVC Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to a new 1 rep max WOD: Dips: -5 sets of max effort dips with a 1 min recovery between each set. then 10, 9, 8…3, more »
CONTINUE READINGWarmup: ROM, dynamic stretches, Junkyard dog, Burgener Warmup, 10 Snatch deadlift, 10 Snatch Pulls, 10 Muscle Snatch, 10 Snatch Balance, 10 Overhead Squats all with PVC Strength: Snatch Warmup to 65% then find a new 1 rep max 1-1-1-1-1 WOD: 20 Min AMRAP 8 Ring dips 200M sand bag runs (modify with med ball) Cooldown: more »
CONTINUE READINGWarmup: ROM Drills, dynamic stretches, 400m run, 15 Snatch Deadlifts, 15 Snatch Pulls, 10 Snatch Balance, all with PVC Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to a new 1 rep max WOD: Dips: -5 sets of max effort dips with a 1 min recovery between each set. then 10, 9, 8…3, more »
CONTINUE READINGWarmup: ROM Drills, dynamic stretches, 400m run, 15 Snatch Deadlifts, 15 Snatch Pulls, 10 Snatch Balance, all with PVC Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to a new 1 rep max WOD: Dips: -5 sets of max effort dips with a 1 min recovery between each set. then 10, 9, 8…3, more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, Burgener Warmup, junkyard dog, review Sn DL, Sn PP and Sn Balance x 10 with PVC Strength: Snatch Spend 5 minutes warming up, then 1/1/1/1/1, Find new 1 RM WOD: Not for time 8 Snatch deadlifts (70% new Max) x 3 sets 8 Snatch Push Press x 3 sets 8 more »
CONTINUE READINGWarmup: ROM, dynamic stretches, Junkyard dog, Burgener Warmup, Snatch Pulls, Snatch balance, Overhead Squat Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1RM Work: Find new 1 RM – 1/1/1/1/1 WOD: 15 min AMRAP 6 Squat Cleans (125/85#) 12 GHD situps 250m Sprint Row
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 PVC pass thru’s, junkyard dog, Burgener warmup, 5 pull-ups or 10 ring rows, 10 push-ups, 15 squats Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: Find a new 1 Rep Max 1/1/1/1/1 WOD: “Cindy” As many rounds as possible in 20 Minutes of: 5 Pull-ups 10 Push-ups 15 Squats Cooldown: Roll more »
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