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

WOD

11/08/2018

Weightlifting
Metcon
Bar Path Progression
Bergener Warm Up
Hang cleans
4 x 4 (add weight each round)
Bh neck Split Jerks
4 x 4 (add weight each round)
Clean & Jerk
(50% x 3), (60% x 3), (70% x 3), (80% x 2), (90% x 1) – (three attempts max @ 90%)
Tempo Front Squats
(60% x 4) x 3 (3 sec drop)
Clean dead lifts
(110% x 8) x 3
Land Mine Single arm presses
3 x 10 (5 each arm)
Kb Walking Lunges
3 x 8 (53/35) (each leg)
Weighted Planks
4 x 45 secs

WOD

11/6/2018

Weightlifting
Metcon
Bar Path Progression
Bergener Warm Up
OHS
4 x 4 (add weight each round)
Segmented Snatches
4 x 4 (add weight each round)
Snatch
(50% x 3), (60% x 3), (70% x 3), (80% x 2), (90% x 1) – (three attempts max @ 90%)
Tempo Back Squats
(70% x 4) x 3 (3 sec drop)
Over Head KB Walks
3 x 50 ft
Bulgarian Split Squats
3 x 14 (53/35)
Core (Your Choice)
TBA

WOD

11/4/2018

Weightlifting
Metcon
Bar Path Progression
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)
Tempo Front Squats (3sec squat)
(70% x 4)3
KB Reverse Lunges
3 x 12 (53/35#)
Core
6 Minute Abs

WOD

10/21/2018

Weightlifting
Metcon
Bar Path Progression
Burgener Warm UP
Muscle Snatches & OHS
4 x (3 + 3) (Add weight each round)
2 Position Snatch (Hang, Power)
65% x (1+1) x 2, 70 % x (1+1) x 2, 75% x (1+1) x 2
3 Position Clean & Jerk (Power, Hang, Floor)
65% x (1+1+1+1) x 2, 70 % x (1+1+1+1) x 2, 75% x (1+1+1+1) x 2
OHS
75% x 4 x 4
Body Rows
3 x 10
KB Strict Press
3 x 8
Kneeling Landmine Russian Twist
3 x 20

WOD

10/18/2018

Weightlifting
Metcon
Bar Path Progression
Bergener Warm Up
Tall Cleans
4 x 4 (add weight each round)
Bh neck split Jerk
4 x 4 (add weight each round)
Clean & Jerk
(50% x 3), (60% x 3), (70% x 2), (80% x 8)
Front Squats
(50% x 3), (60% x 3), (70% x 2), (80% x 3) x 3, (75% x 3)
Clean Deadlifts
(90% x 3) x 3
Bulgarian Split Squat
3 x 8 (53/35#) each leg
Land Mine Weighted Sit-ups
3 x 14 ( 7 with each arm with 5 to 10 pounds on Bar)

WOD

10/11/2018

Weightlifting
Metcon
Bar Path Progression
Burgener Warm UP
Tall Clean
3 x 4 (Add weight each round)
Jerk Pause (Pause in the dip)
3 x 4 (Add weight each round)
Clean & Jerk
65% x 5, 70% x 5, 75% x 4, 85% x 3, 90% x 1
OHS
Max
Snatch High Pulls
(95% x 3) x 3
Beck Extensions
3 x 8 (45/25#)
Dumb Bell Press
3 x 8
Evil wheel
3 x 10

WOD

10/9/2018

Weightlifting
Metcon
Bar Path Progression
Burgener Warm UP
Muscle Snatch
3 x 4 (Add weight each round)
OHS
3 x 4 (Add weight each round)
Snatch
65% x 5, 70% x 5, 75% x 4, 85% x 3, 90% x 1
Front Squats
Max
Clean Deadlifts
(110% x 3) x 3
Good Mornings
3 x 10 (95/65#)
Straight up KB walks
3 x 100 ft (44/26#)
3 Position Heel Touches
3 x 10