4.30.13

Row 500m
Grab a lacrosse ball and work on those sticky shoulders
Watch this!
AND this

A. Press 1x8@65%
               3x5@75%
               2x2@85%

B. For time: 21-15-9
Deadlift (~70% of front squat, since we havent maxed DL yet)
Box Jump (24/20)
Hand Release Push Up

4.29.13

Dont forget - NEW LOCATION!!!

Eat a hearty breakfast/lunch and come ready to MOVE
Watch this before you come in

A. 1RM Back Squat
B. Max set pull-ups
C. Max set ring dips
D. 400m sprint for time

4.26.13

Buddy workout day!
A. Row + Bike intervals with partner. 6 mins at each station
    row - rotate every 250m (for max meters)
    bike - rotate every 30 sec (for max cals)
B. 3 min amrap wallballs (score is total reps between you and partner)
    Each athlete will have their own ball, and will wallball simultaneously with partner for the 3 minutes.
C. 1 min amrap tireflips + burpee (again, score is total reps)
    repeat two more times

4.25.13

hip opener

burgener warmup

A. spend 20 mins on clean + 2 front squats + jerk

B. for time: 20 hspu + 30 pullups + 40 kb swings + 50 abmat situps

4.24.13

Rest Day
Hydrate and enjoy some good food!
Get ready for what's to come tomorrow... Here's a little teaser
-who likes front squats?
-20 + 30 + 40 + 50

4.23.13

dynamic warmup
A1. Push press 5x3
A2. Pendlay row 5x5
B. Tabata mash up - ringrows + hand release pushups
C. Partner 400m sprint intervals - ALL OUT, think Usain Bolt

4.22.13

Struggling to hit a solid overhead squat or deep snatch??
Watch this video!

burgener warmup
A. spend 15 mins on snatch complex - snatch pull + snatch + overhead squat
B. EMOM for 10 mins
odd - 3 snatch (start at 70% of A)
even - 20 du
C. 3 rft: 20 ghsu + 20 pushups

4.19.13

A. Establish a 3-rep max on press
B. 21-15-9 pull-ups + burpees, 400m run after each set

4.18.13

burgener warmup

A. Spend 15 mins working on complex - Clean pull + Clean + Front squat

B. EMOM for 14 mins

even - 3 cleans at 75% of A (add weight as we go if you're feeling hot)

odd - 10 pushups, 5 hspu if your name is Kyle, Brandon, or Tim

4.17.13

REST DAY
get out and soak up some vitamin Diesel 

4.16.13

dynamic warmup
A. spend 20 mins on complex - BTN split jerk (snatch grip) + 2 overhead squats
B. 3 rounds for time -
10 kb swings
15 kb goblet squats
20 du

4.15.13

"Fight Gone Bad"
As many repetitions as possible at each one minute station.  5 stations.  3 rounds.
Score is total reps, with calories as the score on the erg.

Wallballs (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20")
Push Press (75/55)
Row (Calories)
1 min rest

Embrace the suck 3, 2, 1 GO

4.12.13

mobilize for overhead
A1. behind the neck split jerk - 5 singles. Working on SPEED!
A2. Pendlay row 5x5
B. AMRAP tireflips, sled pushes, ghsu, hspu (or handstand hold), until the person on the rower hits 250m.

4.11.13

dynamic warmup
mobilize hips, back, and calves
work on rack position
A. front squat - build to a one rep max
B. 21 kb swings + 21 ring dips + 30 du
15 kb swings + 15 ring dips + 30 du
9 kb swings + 9 ring dips + 30 du

4.10.13

Recovery/Skill day

Take the day off or come in and ride the bike or rower for an easy 10 minutes. Mobilize those tight joints and work on some skills (du, hspu, kip, olympic lifts w pvc pipe, etc)

Foam roll everything 

4.9.13

A1. push press 3x3
A2. strict pullup 3x5 (add weight if 5 is easy)
B. 3 rounds for time:
run 400m
20 wallballs
20 pullups

4.8.13

burgener warmup
A. Clean technique 15 mins
B. EMOM for 12 minutes
odd min - 3 cleans at 70% of A
even min - 7 ttb
C. Sprints in the sun!

4.5.13

A. Jerk technique work for 15 mins

B. Sleds and tires! Dress appropriately. 

4.4.13

Some of us are headed to Atl for open workout 13.5 tonight, so Coach Clayton will be teaching this afternoon.

dynamic warmup
stretch hips and ankles
mobilize for a good rack position
mobilize shoulders for pulling

A. 3x3 Front Squat "moderately heavy, but not maximal"

B. Mini Open 13.5
Complete as many reps as possible in 4 mins of:
12 thrusters (85/55)
12 pull-ups (CTB for Tim)
If you reach 72 repetitions before the 4 mins expires, a bonus 4 mins will be added.
If you reach 144 repetitions before the 8 mins expires, a bonus 4 mins will be added.
The trend continues if you can complete 3 rounds of 12+12 every 4 mins.

Foam roll back, quads, and lats

4.2.13

Since no one came on April Fools, we will make up yesterday's workout today.

4.1.13

burgener warmup
A. Snatch - on pull, pause at bottom of knee for 2 seconds
B. Front squat 3x3
C. EMOM for 14 mins
    even min: 10 GHSU (add weight overhead if possible)
    odd min: 20 DU