Wednesday September 2nd 2015

Prep
Burgner- Dowel 
Burgner- Bar 
Skill transfer- Dowel 
Skill transfer- bar 

Strength 
1 Squat Clean + 2 Front Squat EMOM x 10 75%

1 Squat snatch + 2 OHS EMOM x 10 75% 

Conditioning 
Fot time 
50 Air squats 
400 m run 
30 T2B 
20 Weighted step overs 35/50 
10 ground to overhead 95/135 

Recovery 
Easy walk or row 
Monster walks 3x10 per direction 
Banded hamstring stretch 

Tuesday September 1st 2015

Prep
Coach's choice
Burgner Warm up- Dowel 
Burgner Warm up- Bar 

Strength 
10 min EMOM 
1 st- 3-5 Kipping HSPU - go to a deficit if possible 
2nd 3 Hang Power Snatch @ 75% 1RM power snatch 
+
10 min EMOM 
1 st- 1-8 CTB Pull ups/Pull ups 
2nd- 3 Hang Power Clean @ 75% 1 RM Power Clean 

Conditioning
For time; 
21-15-9 
KBS 35/50
Burpees 

Recovery 
Easy walk or row
Lat pull downs x 40 
Shoulder stretches with band 

Monday August 31st 2015

A special Birthday WOD for Wendy!! 

Prep
Coach's choice dynamic 
32 Burpees 
32 Double unders 
32 sec plank 

Strength 
Work to a max weight Turkish get up- try odd objects around the gym to keep this interesting 

Conditioning 
4 Rounds for time 
8 DB Thrusters 35/50 
80 Double unders 
800m Row  

Recovery 
Easy walk or row 
Pec Stretches 

Friday August 28th 2015

There will be no class this Saturday August 29th 2015! 

Prep 
1000m row to warm up 
Coach's choice dynamic 

Strength 
Death by Ring dips  

Conditioning 
3 Rounds of "Barbara"
20 Pull ups 
30 Push ups 
40 Sit ups 
50 Squats 
3 min Rest 

Recovery 
Easy walk or row 
Friday group stretch 

August 27th 2015

Prep
3 Rounds
30 Doubles 
20 Sec HS hold 
10 Beat swings 

Strength 
12 Min EMOM 
1st- 1 wall walk + 2 hip tap OR 20 ft HS Walk 
2nd- 6 V snaps 

Conditioning 
3x800m Run 
* Record each individual time 
** If air quality is too poor to run sub rowing 

Recovery 
Easy walk or row 
Thread the needle 

August 26th 2015

Prep
Overhead prep 
Burnger warm up- Dowel 
Burgner warm ups- Bar 
Skill Transfer- Dowel
Skill Transfer -Bar 

Strength 
Sots Press- Snatch- build to a challenging  set of 5 

Conditioning 
5 RFT 
5 Squat Snatch 65/95/135 
10 Call Row 

Recovery 
Easy walk or row 
Side lying DB powell raises 
Double bully with a buddy or Bar 

Tuesday August 26th 2015

Prep 
Coach's choice dynamic 
Burgner warm up 
3 Position clean 

Strength 
1 Power Clean + 2 Hang Power clean + 3 Front squat 
Build to a max set 

Conditioning 
10,9,8,7,6,5,4,3,2,1 
Lunges/ leg 
Push ups 
Hollow Rocks 

Recovery 
Easy walk or row 
3x 10 Monster walks per leg 
Bretzle- 2 min per side