WOD

12/20/2018

Weightlifting
Metcon
Bar Path Progression
Bergener Warm Up
Sotts Press
4 x 4 (add each round)
Segmented Snatches
4 x 2 (work to a heavy set)
Clean & Jerk
65% x 1 x 5 OTM, 75% x 1 x 4 OTM, 85% x 2-1 x 3 OTM
Snatch
60% x 3, 70% x 3, 85% x 3
Strict Press
80% x 4 x 4
Sn Gp Deadlifts
90% x 3, 100% x 3, 110% x 3 x 2
Wall Squats Holds
3 x 5
6 Minute Abs

WOD

12/18/2018

Weightlifting
Metcon
Bar Path Progression
Bergener Warm Up
Strict Press & OHS
4 x 4-4 (work to a heavy set)
Push Jerks
4 x 3 (work to a heavy set)
Snatch
65% x 2 x 5 OTM, 75% x 1 x 4 OTM, 90% x 1 x 3 OTM
Clean
60% x 3, 70% x 3, 80% x 3, 85% x 2
Split Jerks (from the blocks)
70% x 3, 80% x 3, 85% x 3
Jumping Back Squats
35% x 5 x 5
Landmine single arm presses
3 x 8 (each arm) #TBD
Glute Ham Raises
3 x 5
Anchored T2B
3 x 20

WOD

12/9/2018

Weightlifting
Metcon
Bar Path Progression
Burgener Warm Up
Tall Cleans
4 x 4 Add weight each round
Tall Jerks
4 x 4 Add weight each round
3-Position Clean (floor, hang, power)
65% x 2, 75 % x 2, 80% x 3
Split Jerk (from blocks)
70% x 3, 80 % x 3, 90% x 3
Snatch Balance
70-75% x 3 x 4 (% of Snatch)
Wall Squat Holds
5 x 45 secs
Anchored T2B
3 x 20

WOD

12/06/2018

Weightlifting
Metcon
Bar Path Progression
Bergener Warm Up
Segment Cleans
4 x 4 (add each round)
Bh neck split jerks
4 x 3 (work to a heavy set)
Clean & Jerk
65% x 1 x 5 OTM, 75% x 1 x 4 OTM, 85% x 1 x 3 OTM
Snatch
60% x 3, 70% x 3, 80% x 3, 90% x 1
OHS bottom up
70% x 4 x 4
Clean deadlifts
95% x 4, 105, x 4, 115% x 4 x 2
Landmine bent over rows
3 x 12 #TBD
Glute Ham Raises
3 x 5
Landmine weighted sit-ups
3 x 8 (each arm)

WOD

12/04/2018

Weightlifting
Metcon
Bar Path Progression
Bergener Warm Up
Strict Press & OHS
4 x 4-4 (work to a heavy set)
Segment Snatches
4 x 3 (work to a heavy set)
Snatch
65% x 2 x 5 OTM, 75% x 2 x 4 OTM, 85% x 1 x 3 OTM
Clean & Jerk
60% x 3, 70% x 3, 80% x 3, 90% x 1
Tempo Squats (1/0/3/1)
70% x 4 x 4
Snatch High Pulls
95% x 3, 100, x 3, 105% x 3 x 2
Kb single arm upright rows
3 x 8 (each arm) #TBD
Glute Ham Raises
3 x 5
Evil Wheel
3 x 15

WOD

12/02/2018

Weightlifting
Metcon
Bar Path Progression
Bergener Warm Up
Single Arm OH KB Walks
3 x 25 ft (each arm)
Tall Snatches
4 x 4 (add weight each round)
Hang position Snatch (from lifting blocks)
(55% x 5), (65% x 5), (75% x 5) x 2
Front Squats (bottom up)
(70% x 4) x 4
Snatch High Pulls (3sec pause @ hang position)
(95% x 3) x 5
Barbell Body Rows
3 x 10
Glute Bridges
5 x 8 (95/65#)
Weighted Planks
5 x 45 secs

WOD

11/27/2018
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Weightlifting
Metcon
Bar Path Progression
Bergener Warm Up
Tall Snatches
4 x 4 (add weight each round)
Sotts Press
3 x 4 (add weight each round)
Snatch
(60% x 3), (70% x 3), (80% x 3), (85% x 2), (75% x 3)
Tempo Back Squats
(60% x 4) x 3 (1 sec pause @ bottom 3 sec stand up)
3 position clean pulls (stop @ mid shin, hang, and @ power position finish the pull)
(85% x 3) x 3
Bulgarian Split Squats
3 x 8 53/35# (each leg)
KB Strict Press
3 x 8
Hollow Rocks – Jackknifes – Hollow Rocks
3 x 10 x 10 x 10

WOD

11/15/2018

Weightlifting
Metcon
Bar Path Progression
Bergener Warm Up
Jumping Back Squats
3 x 15 (add weight each round)
Power Snatch & OHS
4 x 3 + 3 (add weight each round)
Snatch
(60% x 3), (70% x 3), (80% x 3), (85% x 2)
Snatch Balance (2 sec pause @ bottom)
(70% x 3) x 4
Snatch Deadlifts
(100% x 3) x 3
Glute Bridges
3 x 8
Landmine Bent Over Rows
3 x 8
Dead bugs
3 x 6

WOD

11/11/2018

Weightlifting
Metcon
Bergener Warm Up
Tall Snatches
4 x 4 (add weight each round)
Segmented Cleans
3 x 2 (add weight each round)
Power Position Snatch
50% x 5, 60% x 5, 70% x 5
Hang Cleans
60% x 5, 70% x 5, 80% x 5
Push Jerks
(75% x 4)3 (% Based on Split Jerk)
OHS
(70% x 4)3
KB Reverse Lunges
3 x 12 (53/35#)
Core
6 Minute Abs