11.10.09

warmup:
joint mobility drillz
50 medicine ball cleans
50 ying yangs
50 ground to 50# load to box steps

tech/mech:
knee/elbows
bear crawls
obstacle course

wod:
15 knee/elbows
50ft bear crawls
1 obstacle course run
4 r0unds
bear crawls to be done forward, backwards, sideways(r), sideways(l)

11.09.09

warmup:
joint mobility drillz
burgerners

tech/mech:
dead lift
hang power clean
front squat
shoulder press
power clean
front squat
push press
clean
push jerk
split jerk
clean/jerk

wod:
5k

11.8.09

RESTDAY

11.07.09

warmup:
smallblock
200 jump rope rotations
smallblock
300 jump rope rotations
small block
400 jump rope rotations

wod:
to be posted on whitboard

11.06.09

warmup:
joint mobility drillz
12 power snatch @ 65#
10 ring push ups
3 rounds

wod:
to be posted on white board

11.05.09

warmup:
joint mobility drillz

tech/mech:
hang power cleans
split cleans
tuck jumps

wod:
10 . 7 . 5 . 3 . 1 . 1 . 1
hang power cleans @ 55% body weight
rest 10 minutes

olylift:
5 split cleans @ body weight
10 tuck jumps
5 rounds
scale load as needed

11.04.09

warmup:
joint mobility drills
1/4 mile run

tech/mech:
see below

wod:
“Barry”
21 box jumps
15 kettlebell swings @ 1.5 pood
9 L-pull ups
1 deadlift @ 80%, 1 rep max
5 rounds

11.03.09

warmup:
joint mobility drillz
12 walking lunges w/load
10 wall balls
8 no momentum sit ups
increase load on walking lunges each round for
3 rounds
burgerners

tech/mech:
power clean
split clean
clean
shoulder press
push press
push jerk
split jerk

wod:
clean/press
clean/push press
clean/push jerk
clean/split jerk
emom for 20:00
start with oly bar and increase/scale load as needed

11.02.09

warmup:
joint mobility drillz
burgerner

tech/mech:
snatch progression
overhead squat

wod:
3 snatch @95#
15 overhead squats @95#
1/4 mile
5 rounds

11.01.09

RESTDAY