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