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

WOD

9/13/2018

Warm-up
:30 Seconds

Easy Bike
Active Samson + Air Squats

Medium Bike
Active Spidermans

Faster Bike
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility
PVC Pass Throughs – 1 Minute

Front Rack Stretch – :45 Seconds

Wrist Stretch – :30 Seconds

Strength
Strict Press (Heavy Set of 1)
Push Press (Heavy Set of 3)
Push Jerk (Heavy Set of 5)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
7/5 Calorie Assault Bike
10 Wallballs (20/14)

WOD

9/12/2018

Warm-up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Strength
Deadlift (Build to a heavy set of 3)
10:00

Metcon
Metcon (Time)
For Time:
1 Mile Run
100 Double Unders
30 Deadlifts (185/135)
800 Meter Run
50 Double Unders
20 Deadlifts (185/135)
400 Meter Run
25 Double Unders
10 Deadlifts (185/135)

Accessory Work
Metcon
3×10 Single Arm Dumbbell Bench Press (Each Side)
3×10 Single Arm Dumbbell Overhead Press (Each Side)

After each set, complete 15 GHD Sit-ups