3.29.13

A1. HBBS 3x3
A2. Tall box jump 3x5
B. 15 min AMRAP of "Cindy"
     5 pull-ups
     10 push-ups
     15 air squats

3.28.13

A. Open workout 13.4
7 min amrap of:
3 clean and jerk
3 toes to bar
6 clean and jerk
6 toes to bar
9 clean and jerk
9 toes to bar
continue ascending ladder until time expires.

We will scale the weights for the clean and jerk for each person.
The rx weight is 135/95.

B. skill/goat work
we will spend the rest of class working on skill and things we are not so good at.
Some ideas: handstand pushups, double unders, gymnastics kip, flexibility, overhead mobility, tight shoulders, tight hips etc etc etc

3.26.13

burgener warmup
A. 10 mins on clean and jerk technique
B. HBBS 3x3
C. For time: 21-15-9
    KB swings
    Box jumps

3.25.13

dynamic warmup
burgener warmup
A. 10 min on snatch technique - working up to a heavier single
B1. Snatch pulls 5x5
B2. Snatch pushpress 5x5
C.1 min airdyne sprint!

3.22.13

Recovery day

We've had a hard week and y'all deserve a little extra r&r, but don't fret, we'll make up the workload next week!

Feel free to come watch the females tackle 13.3 this afternoon at 4 at Oconee.

3.21.13

A.Mini Open 13.3
Complete as many rounds and reps as possible in 10 minutes of:
75 wallballs
40 double unders
10 muscle ups

B. Tabata mashup:
situps
beach cruiser
ringrows

3.20.13

Rest Day
Hydrate and stretch
Mobilize those tight areas

3.19.13

burgener warmup
A. 15 mins on clean and jerk
B1. 3x3 clean pulls
B2. 3x3 behind the neck push press
C. Tabata Tuesday - user pick!

3.18.13

dynamic warmup
burgener warmup
A. 15 mins to work on snatch technique
B. HBBS 3x3
C. 10 min amrap of "Cindy"
5 pullups
10 pushups
15 airsquats

Weekend

Enjoy this beautiful weather
Get out and do something active!
Then as always, mobilize those problem areas. 

3.15.13

dynamic warmup

A1. Front squat 5x5 "heavy"

A2. Pendlay row 5x5

B. 1 attempt at a max set of pullups

C. "Nancy"
5 rounds for time of:
run 400 m
15 overhead squats (95/75)

3.14.13

EMOM for 12 minutes:
3 deadlifts (increasing weight)
10 GHSU


CF Games Open wod 13.2 (scaled)
warmup up shoulders, quads, and calves!

7 min amrap:
5 shoulder to overhead (95), masters (75/55)
10 deadlift (95), (75/55)
15 box jumps (24/20")

3.13.13

Rest.
Hydrate, eat, foam roll, and sleep.
You're welcome to come in between 4 and 5 today to roll and stretch out.

3.12.13

A. spend 15 mins on clean and jerk technique
Clean and Jerk demo

B. tabata mash up - ring rows and hand release pushups
16 rounds of 20 on 10 off

C. 1 min bike sprint
D. 1 min row sprint
These ^^ are all out 100% max effort for a minute!

3.11.13

dynamic warmup
burgener warmup
A. 10 mins to work on snatch technique
B. HBBS 5x5 (add from last week)
C. 18-15-12-9-6-3 of box jumps + kb swings + abmat situps

3.8.13

dynamic warmup
burgener warmup
A. Jerk progression
B. BTN Jerk
C1. BTN pushpress 5x5
C2. strict pullups 5x5
D. death by du

3.7.13

EMOM for 15 minutes:
10 kb swings
10 burpess
10 situps

3.6.13

Happy Rest day!
Spend at least 10-15 mins today focusing on hip and shoulder mobility.
As always, hydrate and eat some wholesome food!

3.5.13

dynamic warmup
A1. Deadlift 5x5 "heavy"
A2. tall box jump 5x5
B. Tabata row + bike + burpee

3.4.13

Happy Monday!
dynamic warmup
burgener warmup
A. Snatch progression
B. HBBS (high bar back squat) 5x5 with a 2 sec pause at bottom
C. 3 RFT: run 400m + 15 pullups + lunge w plate overhead, 20 steps (10 per leg)

3.1.13

dynamic warmup
burgener warmup
A. Clean progression
B. Clean technique work, light
C. Front squat 5x5
D. outside workout including but not limited to tireflips, ttb, and sandbag carries
Dress appropriately!