Warmup:  ROM drills, Junkyard dog, Burgener Warmup, 5 Halting Snatch Deadlift + Snatch Pull Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD:  5 Rounds 50m Sprint 50m walking lunges Cooldown:  100 situps.  Roll out legs

Warmup:  ROM, dynamic stretches, 3 x 15 sec Wall Squat stretch, Burgener warmup, 2 min jump rope Strength: Snatch 5/5/3 @ 40/50/60% 5/3/1+ @ 75/85/95% 1RM WOD: 15 min AMRAP 4 Snatch (75% 1RM) 8 Wtd Back Extensions – slow pace (25#/15#) 12 Dips (box, dip station or rings) Cooldown: 10 around the worlds, roll more »

Warmup:  ROM, dynamic stretches, Junkyard dog, Burgener Warmup Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: 3 rounds for time of: 100 squats 50 box jumps, 20-inch box 25 dumbbell clean and jerks Cooldown:  Work on mobility

Warmup:  ROM, Junkyard dog, 10 Snatch Balance, 10 Snatch Pulls, 10 Overhead squats all with PVC Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD:  5 Rounds for Time 5 Power Snatch (65-95#/45-65#) 10 Pushups 15 Cal Row or 25 Double Unders Cooldown: 2 x 2 Min Plank, work on mobilization

Warmup:  ROM, Junkyard dog, Burgener Warmup, 10 Snatch Pulls, 10 Snatch Balance Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1Rm WOD:  15 Min AMRAP 4 Hang Power Snatch 8 Over the bar Burpees Cooldown: Work on skills, roll out and stretch

Warmup: ROM Drills Burgener Warmup Junkyard Dog Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% 1RM WOD: 21-15-9 KB 1-arm Snatch Overhead Floor Wipers OHFW – lay on back on the floor, press weight up as if doing bench press, lock out elbows. With feet together, lift legs and touch left more »

Warmup: ROM drills, 10 dislocates with PVC, Burgener Warmup, 10 Snatch Pulls, 10 OH Squats, 10 Sn Balance, 200m Run Strength:  Snatch 5/5/5 @ 40/50/60# WOD: 800m Run 10 Front Squats (65% 1RM) 1000m Row 8 FS (75% 1 RM) 100 Double Unders (4x singles) 6 FS (80% 1RM) Cooldown:

Warmup:  ROM drills, Junkyard dog, Burgener Warmup, Max strict pullups or (15 Supine Ring Rows), 25 Hand release push-ups, 25 sit Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% 1 RM WOD:  20 min AMRAP: 20 Wall Balls (20/14#) 8 Snatch Deadlift (90% of Snatch) 200m run.  (sprint 100m, then moderate more »

Warmup: ROM Drills, 15 Snatch Deadlifts, 15 Snatch Pulls with PVC max pull-ups or 25 Negative pull-ups, 25 hand release pushups, 25 sit ups Strength: Snatch WU: 5/5/3 @ 40/50/60% of 1RM Work: 3/3/3+ @ 70/80/90% of 1RM WOD:  3 Rounds 15 Burpees 15 Lunges (each leg) 15 Dips Cooldown:  1 min Plank, 1 min more »

Signup for your body fat test!  Truck will be here next Wednesday.  We NEED to have 10 people signed up by today for them to come out on Wed! http://www.eventbrite.com/e/infinite-fitness-body-composition-testing-tickets-10861201145 Warmup:  ROM drills, 2o ring rows (if you don’t have strict pull-ups yet), max strict pull-ups, 20 push ups, 20 situps, Burgener Warmup, With bar: more »