31 Dec 14 Happy New Years Everyone!!!

Happy New Years!!!

200m Run
31 KB SDHP 24/16 
28 HSPU
31 KB Swings 24/16
30 Burpees
200m Run
31 Hang Power Snatch 75/55
30 K2E
31 Wall Balls 20/14
31 Pushups
200m Run
30 Clean and Jerks 75/5531  T2B
30 Box Jump
30 Pullups
200m Run

30 Dec 14 "It's Turbo Time!"

WOD: "It's Turbo Time!"

For Time – 25:00

50m Sled @ 75% B/W
50 D/U
40 Air Squats
30 T2B
20 Burpees
10 Pushups
50m Sled Pull @ 75% B/W
10 Pushups
20 Burpees
30 T2B
40 Air Squats
50 D/U
50m Sled Pull @ 75% B/W

29 Dec 14 Isabel

Strength 

5x3 Strict HSPUs

WOD:For Time – 10:00 time Cap

Isabel

30 Snatches 135/95

27 Dec 14 Partner Blast....Strongman Style

1 partner works/ other partner

4 Rope Climbs/ Plank Hold
50 Wall Balls (20/14)/ Deadlift Hold (225/155)
2000m Row/ Turbotone Shoulder Hold (110/75)
100 Russian Kettlebell Swings (32/24)/Kettlebell Deadlift Hold
50 Burpees/ Keg Shoulder Hold (90/55)
100 AMSU/ Squat Hold

26 Dec 14 'How many AMRAPs???'

WOD: 

6 min AMRAP

3 Snatches 155/115
6 OTB Burpee
9 C2B Pull-Ups

Rest 4min

6 min AMRAP
3 Snatches 135/95
6 OTB Burpee
9 C2B Pull-Ups

Rest 4min

6 min AMRAP
3 Snatches 115/75
6 OTB Burpee
9 C2B Pull-Ups

24 Dec 14 The 12 Days of Christmas

WOD: 

“12 Days of Christmas”

1  Power Snatch (95/65)
2  Ring Dips
3  Burpees
4  Pullups
5  T2B
6  Pushups
7  Squats
8  Lunges (4 each leg)
9  BoxJumps (24/16)
10 Wall Balls 20/14
11 KBS (24/16)
12 Thruster (95/65)

23 Dec 14 Mrs. Claus Gone Bad....

WOD: 

Mrs. Claus Gone Bad

3 Rounds for reps
1 min Doubles or double attempts
1 min OHS 95/65
1 min AMSU
1 min Deadlifts 225/155
1 min Row for Kcal
1 min rest

DL RX: 225#/155#

1: 205#/145#

2: 185#/135#

3: 155#/125#

4: As Needed

                                         

OHS

75/55

65/45

55/35

22 December 14 Th... Th... Thrusters? (>_<)

Mobility

Rack & Squat Mobility

WOD: 

EMOM 25 Minutes

With a continuously running clock, complete 5 thrusters every minute.

From 0:00 - 5:00 75/45

Continuously adding Weight every 5 minutes (5 Sets) for as long as your are able

RX: 20# Every 5 mins
1: 15# Every 5 mins
2: 10# Every 5 mins
3: 5# Every 5 mins

20 Dec 14 Row-ling and some squatty fun....

Rowling

WOD: 

For Time – 20:00

Run 600m

20 Front Squats

Run 600m

20 Deadlifts

Run 600

RX: 225#/155#, 275#/185#

1: 205#/145#, 255#/175#

2: 185#/135#, 225#/155#

3: As Needed

19 Dec 14 Box Jump Push Up Medley seasoned with Sleds!

SWOD/Skill

Banded Rings
30 with :04 tempo pull & :04 tempo reset.

WOD: 

21-15-9
Burpee Box jumps 20/16
Plyo Pushups 45/25
200m Sled drag 90/60 between

Scales 

Pushups
1.  35/15
2.  25/15 
3.  Or you can put hands on box and be explosive......

Sled
1. 80/55
2. 70/45
3. 60/35

18 DEC 14 Row-Stuff-Row

SWOD/Skill

Ascent/Descent Drill: Front Squat

*Moderately Heavy

WOD: 

For Time – 15:00

Row 1000m

-Then-

5 Rounds

10 Wall balls

10 Russian Kettlebell Swings

10 AMSU

Row 1000m

RX: 20/14, 32kg/24kg

1: 18/12, 28kg/20kg

2: 14/10, 24kg/16kg

3: As needed

17 Dec 14 Snatches? Burpee's? Oh My!

SWOD/Skill

Hanging L-Sit Holds
7x3x3

*7 Sets, of 3 L-Sits Hanging from bar, holding for 3 seconds

WOD: 

For Time 15:00

15-12-9-6-3

OTB Burpee

5-4-3-2-1

Snatch

RX+: 156#+/106#+
RX: 155#/105#

1: 135#/95#

2: 115#/85#

3: As Needed

16 Dec 14 It's an AMRAP 5+5+5=15 party marty......

SWOD/Skill

Ascend/Descend Drill: Overhead Squat

WOD: 

AMRAP – 15:00

5 Deadlifts

5 Pull-Up/T2B Complex

5 Box Jumps

RX: 225#/155#

1: 205#/145#,

2: 185#/135#

3: As Needed

A: 3 Strict Banded Pull-Ups or 3x3X3 Seconds, Hanging L-Sits Holds

B: 3 Strict Banded Pull-Ups and 3x3X3 Seconds, Hanging L-Sits Holds

*1 Pull-Up + 1 T2B = 1 Rep

15 Dec 14 "The Bear"

WOD: 

EMOM – 30:00

“Bear Complex”

Power Clean

Front Squat

Push-Press

Back Squat

Push Press

RX+: 156#+/106#+
RX: 155#/105#

1: 135#/95#

2: 115#/85#

3: As Needed

13 Dec 14 Christmas Crippler....

WOD for Santa’s Helper Division:
For Time:
12 Power Clean (205/185)
25 Back Squats (275/225)
14 Burpee Bar Muscle Ups

WOD for Rx Division:
For Time:
12 Power Clean (185/135)
25 Back Squats (225/205)
14 Burpee CTB Pull Ups

WOD for Scaled Division:
For Time:
12 Power Clean (135/95)
25 Back Squats (185/135)
14 Burpee Pull Ups

WOD for Party Division:
For Time:
12 Power Clean (95/65)
25 Back Squats (135/95)
14 Burpees

Notes for all Divisions:
You can do the WOD more than once and re-submit your score if it improves. Come on…who’s going to do this more than once. I mean, you’re welcome to. It might even earn you a spot on the nice 

12 Dec 14 Turbostones.......

Friday - December 12, 2014

Warm Up 

Coaches Preference

Burgener Warm-Up + Skill Transfer (Barbell)

SWOD/Skill
Review 1st Pull, Set-Up and Position into the high hang.

-then-

Snatch Panda Pull  
7x3 80% of Snatch 1RM
*Note: If athletes are proficient then have them load to 115% of their 1RM Snatch.  These are intended to be heaving but done with form.

WOD: 

AMRAP - 12:00

20 Double Unders

7 Pull-Ups

2 Atlas Stone Ground to Shoulder

Score is total weight lifted

11 Dec 14 Snatch and more snatch......

SWOD/Skill

L-Sit Development

5x5 L-Sit Hold on ground with 1-3 second hold

WOD: 

E2MOM - 20:00
Coach T Snatch Complex 
1 Snatch (Power Ok)
1 Hang Snatch, Into OHS
1 Snatch Balance with Dip

80% of Snatch 1RM

The weight should be frigging heavy........