Mon. Jul. 27-2015 WOD

WARM-UP Burgener/Skill 20 DUs 10 Air Squats 10 Deadlifts (Bar) 10 Overhead Lunges (PVC) STRENGTH EMOM x 10min 1 Squat Snatch + 1 OHS WOD 3RFT 60 DUs 30 Wall Balls 15 Deadlifts (225/155) BARBELL CLUB WORK 1. BARSKI (HANG) snatch:  ALL 3 reps are performed from the hang position.  no straps are allowed and one must use the hook grip.  work up to 60%x3x3, 65%x3x3 2. positional snatch pulls: set up with bar, lift bar 2 ” off ground, then at middle of knee, then 2-3″ above the knees, then to the down position, then stand.  hold each position 2-3 sec.  feel the squeeze and feel the hamstrings activate.  on the way down retrace your positions and holding them for 2-3 sec.  use 85%x1, 90%x1x2 3. snatch push press + snatch balance no dip+snatch balance with a dip +sotts press.  this is a ball buster….4 reps in one set.  you control the weight.  the weight will be decided by the sotts press.  when you fail with that just do the 3 reps….snatch pp+snatch balance no dip+snatch balance.  be conservative on weight but give me no less than 9 total sets. 4. 100 sit...

Sat. Jul. 25-2015 WOD

PARTNER WOD 2 Person Team *Only 1 person working at a time 5 Rounds 1 min max Push Jerk (135/95) 1 min max sit-ups 1 min max any squats (135/95) BARBELL CLUB WORK 1. snatch: work up to 85%x1x5 2. clean and jerk: work up to 85%x1+1×5 3. front squat: work up to a heavy single in less than 5...

Fri. Jul. 24-2015 WOD

WARM-UP 5 Snatch 5 Push Press 10 Banded Squats 800m Run 10 Lunges STRENGTH EMOM x 6min 5 Snatch Grip Strict Press (Across) WOD For Time: 10-9-8-7-6-5-4-3-2-1 Front Squats (155/105) 200m Run BARBELL CLUB WORK Rest Day!...

Thurs. Jul. 23-2015 WOD

WARM-UP Calf Stretch Hammy Swing 5 C2B 5 Dips 5 Box Jumps 400m Run SPEED 3x200m E2min 3x300m E3min WOD 5-4-3-2-1 Deadlifts (335/235) BMUs Box Jumpovers (30/24″) BARBELL CLUB WORK 1. back squat: 10 sets of 3 reps at 70% 2. front squat: 5 sets x 3 reps at 60% after each set do 5 box jumps 3. pull ups or chin ups x 25...

Wed. Jul. 22-2015 WOD

WARM-UP 10 Arm Hauler 5 OHS 5 Cleans 5 Push-Ups Thoracic Opener STRENGTH 8×2 OHS (increasing) WOD 30-20-10 Cleans (155/105) 15-10-5 HSPU BARBELL CLUB WORK 1. 2 pos cleans: first rep is from the floor, 2nd rep is from hang position (launch/mid thigh).  work up to 65% x 1+1×2, 70%x1+1×3. 2. clean deadlifts: use same set up as you clean:  work up to 85%x3, 90%x3x2.   using great form.  i suggest pausing at 1-2″ above the knees to feel the hamstrings activate.  making sure your weight is distributed slightly towards the heel, the shin is perpendicular to the floor, back is tight slightly arched and shoulder are over the bar.  this is critical. from here go to the down position and then stand. 3. rack jerks behind neck: using great form and technique with the footwork, work up to a medium heavy single in 5 reps. 4. reverse back extensions holding a db between ankles.  pause at the top.  3 x 6. 5. 100 sit ups...