Wednesday, 18 October

WARM UP

3 Rounds
– 200m Run
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side
Finish with a fourth 200m Run

 

WOD

“FIGHT GONE BAD”

3 Rounds: 1 minute at each station:
– Wall Balls (20/14)
– Sumo Deadlift High Pulls (75/55)
– Box Jumps (20″)
– Push Press (75/55)
– Calorie Row
– Rest

 

POWERHOUSE

3 Rounds
– 10 hanging leg raises
– 10 hanging knee tuck to extension
– 10 hanging knee tuck twist
– 10 Hanging bicycles

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Monday, 16 October

WARM UP

3 Rounds
– 200m Run
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side
Finish with a fourth 200m Run

 

THEN: All athletes will need a PVC and a body bar or empty barbell. Work through burgener warm up (5 reps of each position) w/ PVC then BB.

Spend the next 5-10 minutes working up to the WOD weight.

BENCHMARK WOD: ISABEL

For Time:

30 Snatches (135/95#)

 

POWERHOUSE

50 Glute-Ham Lowers (with a partner or on the GHD)

 

Friday the Thirteenth!

WARM UP

3 Rounds
– 200m Run
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side
Finish with a fourth 200m Run

 

Skill Work: Snatch

Burgener Warmup 
With PVC pipes, performing 5 repetitions of each movement of the Burgener Warmup. This warmup is useful in teaching and reinforcing the basic concepts of the Olympic Lifts.

1. Down and Up

Working on aggressive extension of the ankles, hips, and knees with the down and up. This “triple extension” is what creates elevation on the bar and allows it to become weightless so that athletes may pull themselves under.

2. Elbows High and Outside 
In the snatch, the arms do not bend until the previous step is completed. Triple extension must happen before the arms bend. Working on this timing as well as keeping the bar close. The funny thing about this step is that the arms are never actually involved in an upward pull, rather they work to pull the athlete under the barbell during the weightlessness of the bar.

3. Muscle Snatch 

In an extension of the elbows high and outside, the muscle snatch works on an aggressive punch up to the finish position overhead. There is no rebending of the knees during the muscle snatch.

4. Snatch Lands 

Solidifying the jumping and landing positions here. With the bar locked out overhead, athlete will dip and drive with the hips, landing in a quarter squat. This teaches the athlete the proper footwork for receiving the snatch.

5. Snatch Drops 
Starting in the same position as snatch lands. However, on this step we are removing the dip and drive and landing in a full squat. Without the dip and drive, speed and tightness are an important factor of the snatch drop.

6. Hang Power Snatch 

Putting it all together with the hang power snatch. Working from the high hang position for these repetitions.

With Empty Barbell:
3 High Hang Power Snatches 
3 Hang Power Snatches 
3 Power Snatches

 

WOD

Complete as many rounds as possible in 12 minutes of:

3 bar over burpees
3 deadlifts (225#/155#)
6 bar over burpees
6 deadlifts
9 bar over burpees
9 deadlifts
Etc.

Benchmark Wednesday, 11 October

WARM UP

3 Rounds
– 200m Run
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side
Finish with a fourth 200m Run

 

Movement Prep

3 Strict Press (body bar or empty barbell)
3 KB Hip-Pops (same KB you will use for the WOD)
3 Box Step Ups

3 Push Press (lighter than what you will use for the WOD)
3 Russian KB Swings
3 Box Jumps, DO NOT JUMP DOWN

3 Push Press (115/85# or the weight you will use in the WOD)
3 American KB Swings
3 Box Jumps (jump or step down)

 

Benchmark WOD – Jack

20 min AMRAP
– 10 Push Press (115/85#)
– 10 KB Swings (55/35#)
– 10 Box Jumps (24″/20″)

 

Powerhouse

For each of the following, pick a weight that is challenging, not the same weight for all three.

3×5 BB Hip Thrusts
3×5 OH Squats
3×5 Romanian Dead Lifts

Friday Team Day, 6 October

WARM UP

3 Rounds
– 200m Run
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side
Finish with a fourth 200m Run

 

TEAM WOD

In teams of two, alternating movements:

5 Rounds:
– 5 Pull Ups
– 10 Push Ups
– 15 Squats
– 5 Pull Ups
– 10 Push Ups
– 15 Squats
– 12 Deadlifts (155/105)
– 9 Hang Cleans
– 6 Push Jerks
– 12 Deadlifts (155/105)
– 9 Hang Cleans
– 6 Push Jerks

 

POWERHOUSE

4 Rounds
– 25 Ceiling Stomps
– 25 Flutter Kicks
– 25 Floor Wipers
– 25 Bicycles