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Monday 140421
Burgener Warm-up: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a...
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Sunday 140420
Easter Sunday Hero WOD 10am Dynamic Warm-Up get the body moving Hero WOD “Hansen” 5 Rounds for time: 30 Kettlebell Swings, 24/16kg RX , 32/24kg RX plus 30 Burpees 30 GHD Sit-ups...
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Saturday 140419
Schedule: 8:30/9:30am class 9am Intro class Dynamic Warm-Up get the body moving MASTER’S WOD For Time: 100 Pull-Ups 100 Wallballs, 20/14lbs @ 10/9′ Target Hill sprints 10 reps with sand bag,...
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Monday 140421
Burgener Warm-up: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip WOD: 3 Rounds for time of: 800m Run 50 Hip Extensions 15 Hang Power Snatch, 95/65 After Bash: Goat...
Read MoreSunday 140420
Easter Sunday Hero WOD 10am Dynamic Warm-Up get the body moving Hero WOD “Hansen” 5 Rounds for time: 30 Kettlebell Swings, 24/16kg RX , 32/24kg RX plus 30 Burpees 30 GHD Sit-ups Mobility/Stretch
Read MoreSaturday 140419
Schedule: 8:30/9:30am class 9am Intro class Dynamic Warm-Up get the body moving MASTER’S WOD For Time: 100 Pull-Ups 100 Wallballs, 20/14lbs @ 10/9′ Target Hill sprints 10 reps with sand bag, 60/30lbs
Read MoreFriday 140418
Masters Weekend Dynamic Warm-Up get the body moving Review WOD movements. WOD 3 Rounds for time of: 50-calorie row 15 handstand push-ups 50 double-unders After bash: Stretch and...
Read MoreThursday 140417
Dynamic Warm-Up get the body moving Deadlift (1 rep max) Dead lift: 1-10-1-20-1-30 1 rep max 10 reps @ 75% 1 rep max 1 rep @ 95% 1 rep max 20 reps @ 65% 1 rep max 1 rep @ 90% 1 rep max 30 reps @ 55% 1 rep max After bash: Goat work, work on something so suck...
Read MoreWednesday 140416
Dynamic Warm-Up get the body moving Rope skills Find front squat working load WOD For time: 135 pound Front squat, 10 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 9 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 8 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 7 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 6 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 5 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 4 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 3 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 2 reps 15 ft Rope Climb, 1...
Read MoreTuesday 140415
Dynamic Warm-Up get the body moving WOD movements Master’s WOD 2011 10 HSPU 20 Wall balls, 20/14 @ 10/9′ Target 30 Toes to bar 40 Power cleans, 135/95lbs 50 Burpees 60 SDHP’s 75/55lbs...
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