Thursday 10.2.14

Posted: October 1, 2014 in Uncategorized

Mobility:
6 exercises

Warm-up:
3 Rounds
5 T2B
5 Wallballs
5 Broad jumps

Strength:
3×3 Back squat, across

Conditioning:
6 RFT:
6 Deadlifts, 225/155#
18 Sit-ups
30 DU’s

Tuesday 09.30.14

Posted: September 29, 2014 in Uncategorized

1. Mobility:

6 exercises

2. Burgener warm-up + 5 Skill transfer dirlls

3. Conditioning via coach Bergeron

“Heather”
For Time:
800m Run, followed by:
5 RFT:
12 C2B
9 Squat Snatch, 95/65
6 Strict HSPU
followed by:
800m Run
20 Burpees

Monday 09.29.14

Posted: September 28, 2014 in Uncategorized

Mobility:
6 exercises

2:00 of DU’s
Spiderman lunge
Burgener warm-up

Strength: (15:00)
A. 5×3 T&G power snatch
B. 5×1 Front squat

Conditioning: (12:00 Time Cap)
5 RFT:
30 Walking lunges
20 Push-ups (chest to ground)
10 C2B

Cool-down/Maintenance:
Jog/walk – 5:00
Mobility

Saturday 09.27.14

Posted: September 25, 2014 in Uncategorized

Mobility:

6 exercises

Warm-up/Skill:

3 Rounds

25 DU’s

:20 L-hold on bar

15 KBS, 55/35#

10 Med-ball cleans, 20/14#

Conditioning:

Teams of 2

For Time:

30 Front squats, 225/155# (Switch every 3 reps)

300m Shuttle run (Switch after 150m)

20 Wall walks (nose & toes) (Switch every 2 reps)

300m Shuttle run (Switch after 150m)

10 Power clean & jerks, 225/155# (Switch every rep)

300m Shuttle run (Switch after 150m)

*One partner works at a time.  Switch at appropriate interval reps listed.  No racks are allowed.

Friday 09.26.14

Posted: September 25, 2014 in Uncategorized

1. Mobility:

6 exercises

2. Burgener warm-up + 5 skill transfer drills

3. Strength: 15:00

Work to a heavy squat snatch, then 2×2 @ 80%

4. Conditioning:

For Time (9:00 Time Cap)

30 SDHP, 45/35#

30 Burpees over bar (facing)

30 Hang power cleans, 135/95#

*After the SDHP, put the weights and clips on your bar to complete the next exercises and reps.

5. Core:

35 Evil wheels

Thursday 09.25.14

Posted: September 24, 2014 in Uncategorized

Mobility:

6 exercises

2:00 of DU’s

Burgener warm-up

Strength:

5×5 Deadlift, across

Conditioning:

3 Rounds:

15 Thrusters, 135/95#

5 Bar MU

400m run

Cool-down/Maintenance:

Jog/Walk – 5:00

Wall, Shoulder & Hamstring stretches

Roll out

Tuesday 09.23.14

Posted: September 22, 2014 in Uncategorized

Mobility:
6 exercises

Burgener warm-up

Strength: 10:00
7×1 Rear rack thruster

Conditioning:
AMRAP 12:
9 Strict supine pull-ups
12 Stepping lunges, 135/95#
15 Box jumps, 24/20″

Core: (Optional)
100 Sit-ups