Wednesday 9/20/2017

Warmup 2-3 Rounds

20 Second Each side banded Iso Hold

8 Jefferson Curls w/KB

10 Plank up resist rotation of the hip make sure hips lower and raise as the arms do

200 M Row


Deadlift

 

Fitness                    Performance

 

1 x 5                        60% x 4 x 10

                               60% x 1 x 10+

 

WOD

AMRAP 9 Minutes

9 KB Swings 53/35

9 Burpees

9 KB swings 53/35

9 Box Jumps 24/20

 

Wednesday Recovery Week 9/13/2017

 

Warmup 2-3 Rounds

1 leg bodyweight deadlifts 8 each side  https://youtu.be/FujJkRLG1Fg

5 Parnter Hamstring Curls    https://youtu.be/CdqszHmb_2Q

5 Broad Jump to Vertical Jump

 

DEFECIT DEADLiFT 

2-4 Inch rise 25lb and 45# plates will work

Increase range of motion of deadlift

Increase strength of your lockout

Increase the strength of the lift off the floor

All athletes work a 3 x 8

 

SUNS OUT GUNS OUT TABATA 40/20 work to rest 3 rounds of each
Bicep Dumbell Curls

Tricep Dumbell Kickbacks

Arnold Presses

Front to Lateral Raises may need lighter weigths for these

 

SATURDAY 9/08/2017

Warmup 2-3 rounds

8 Dumbell Military Press

4 Each Dumbell Snatch

5 Burpee

250 M Row

 

 

 

Push Press            Performance

Fitness                 5 Minutes to work up to a heavy 1 strict press

3-3-3-3                then 5 minutes to work up to a heavy 1 push press using weight

                             From push press then 5 minutes to work up to a heavy 1 push jerk

 

Workout “Clean up your burpees”

15 Minute AMRAP

40 Burpees

30 Power Clean 135/95

30 Burpees

20 Power Clean 135/95

20 Burpees

10 Power Clean 135/95

 

 

Thursday 9/06/2017

 

Front Squat

Warmup 3 rounds for time

 

10 Goblet Squats

10 KB Swings American

5 HSPU or HRPU
2 MU or 2 Dip 2 Pull-up

 

Fitness            Performance

3-3-3-3-3        1-1-1-1-1

 

NATE

2 MU                                     SCALING: 2 pullup 2 dip

4 HSPU                                 SCALING: HRPU

8 American swing 32/24     SCALING: RUSSIAN SWING

 

Wednesday 9/05/2017

Warmup dynamic junkyard dogs and over and unders

 

Fitness    5x2 add 2.5-7.5#                  Performance 5x1 add 2.5-7.5#

New athletes should stay light            Power Snatch + OHS + Snatch

 

Power Snatch                    Snatch

2-2-2-2-2                            1-1-1-1-1

 

Open Workout 13.4

7 minute AMRAP

3 Clean and Jerk   ALL WEIGHTS EACH SET ARE 135/95

3 TTB

6 Clean and Jerk

6 TTB

9 Clean and Jerk

9 TTB

12 Clean and Jerk

12 TTB ……. Add 3 every round after