Yearly Archives: 2016

get loose
400m run
Mobility
SALLY

200 run - together
100 wall balls 20/14, 14/10
80 american kb swing
60 calorie row
40 k2e
20 hspu
10 wall walks
20 hspu
40 pull ups
60 calorie bike
80 russian kb swing
100 wall balls
200 run - together

every six minutes six burpees

Get loose with mobility movements
Run 200
Junkyard Dog

50x3,6,9
60x 3
70x3
80x2
90x1

21-15-9
row cal
weighted sit ups 45/25,25/15
pull ups
run200m

15-9-6
bike cal
sumo high pull 95/65, 85/55, 75/45, 65/35
snatch grip push press

for the first 5 minutes of class - ON OWN please get loose/mobile - arms, legs etc..
Group - BIKE 5 cal, RUN 200m, ROW 250/200m
Dynamic Stretch - 5 air squats, 5 jumps squats, waling high knees,

CLEAN SKILL WORK
Burgenger warm up:
start with PVC then, an empty bar, then add weight

JERK SKILL WORK
PVC then bar work first. Gradually add weight

ultimately - 1 sq clean + 1 split jerk

FOR TIME
40 Burpees
7 Power Clean 155/105, 135/95, 115/75, 95/65
40 V sit ups [2 legs] 7 Front Squat 135/95, 115/75, 95/65, 75/45
40 K2E
7 Jerks 115/75, 95/65, 75/45, 65/35
40 HRPU
7 OH squat 95/65, 75/45, 65/ 35, 55/25

ON OWN get loose - mobility movements (arm circles, leg gates, slow & hold air squats
GROUP - jog 400m
3 lines of walking dynamic stretches [high kicks, broad jumps, alternate lunge twists, burpee broad jumps

15 minute time cap
work from bar and complete berenger warm up and transfer load.
increase weight and depending on your skill - use this time to work on tech and/or increasing load

1 hang snatch + 1 OH squats
1 snatch (from floor) + 1 OH squat

CHIPPER - 2 person
200 meter sprint
100 med ball partner sit ups 20/14
80 american KB swings 53/35, 44/26, 35/18
60 box jumps 30/24, 24/20, 20/12
40 ball slams
20 straight arm KB lunges
10 wall walks

day 21 of 22 pushups
and... 3rds of dbl unders