As Many Reps/Calories As Possible:
5 Mins, Double Unders
Rest 3 mins
5 Mins, Burpees
Rest 3 mins
5 Mins, Row
5-15-12
Burgener Warm-Up (3 reps each of the following sequence)
Down & Up
Elbows high & up
Muscle Snatch
Drop & Land
Snatch Balance
Overhead Squat
Max Effort Snatch
Work up to a 1 rep max (full snatch)
~then~
Time permitted…3 X 10 of:
GHD raises or Hip extensions
Reverse Hyper machine or Supermans
5-14-12
Back Squat
Every minute on the minute for 11 mins (12 rounds) perform 2 Back Squats at 60% of 1 rep max
WOD
Complete As Many Rounds/Reps As Possible in 11 mins of:
5 Toes to bar
10 Overhead squats, 115/75
20 Double-unders
5-11-12
Half “Murph”, broken up
For Time:
400m Run
25 Pull-ups
50 Push-ups
75 Air Squats
800m Run
25 Pull-ups
50 Push-ups
75 Air Squats
400m Run
5-10-12
Tabata mash-up
5 rounds (minimum reps are scored)
Sumo-deadlift high pull, 75/55
Wall balls, 20/14
Box Jump, 20 in
Rest
The above exercises will be performed using the Tabata interval method. Athletes will perform 20 secs of work followed by 10 secs of rest, rotating between each exercise during the 10 secs of rest. The “rest” after the box jump will be a 40 sec rest period before starting the sequence again with SDHP.
5-9-12
Snatch Transfer
3 Position Snatch, 1-1-1-1-1 or Overhead Squat, 3-3-3-3-3 (not for load…for technique)
Perform a full snatch from 3 different starting positions consecutively. The positions and order can be changed depending on the needs of the athlete and the training objectives. Most common would be floor, hang and mid-hang. For technically proficient athletes, start low and work high to increase fatigue and limit the distance and time available to accelerate the bar in order to improve second pull power. For athletes learning technique, start high where the athlete will be more comfortable and work low to add in more complexity.
~then~
“Blackjack”
7 rounds for time of:
7 Thrusters, 75/55
7 Burpees
7 Pull-ups
5-8-12
Back Squat
5-5-5 (60%-70%-80%)
~then~
10-9-8-7-6-5-4-3-2-1 reps of:
Kettlebell swings, 53/35
Push-ups
V-ups
5-4-12
Re-Test
Back Squat, 1 Rep Max
On your own…Accessory work
GHD sit-ups
Hip/Back Extension
Reverse-hyper machine
Turkish get-ups
Good Mornings
5-3-12
Gymastics
1 Muscle-up every 20 secs for 10 mins
Modification to this exercise will be two ring rows and two dips every 30 secs for 10 mins. For those that are not yet proficient with muscle-ups, use a box as an assisted device for the muscle-up.
~then~
AMRAP in 20 mins of:
30 Push Press, 75/55
30 Push-ups
30 Lateral Jumps
