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18 May

Posted at 20:00h in Work out of the day

ThursdayWarm-up2:00 Jump Rope -into- 3 sets: 10 Overhead Walking Lunges + Pass Through (PVC Pipe) 3 Sandbag Deadlifts (light/focus on keeping the core tight) 5 Worlds Greatest Stretch (each side) -into- 2 sets: (empty bar) 3 Snatch Push Press 3 Overhead Squats 3 Snatch BalanceWorkout Prep Workout Prep 2 sets: (with a partner) 10ft Front Rack Walking...

17 May

Posted at 20:00h in Work out of the day

WednesdayWarm-up3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) * 5 minutes (This...

16 May

Posted at 20:00h in Work out of the day

TuesdayWarm-up3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes (This...

15 May

Posted at 20:00h in Work out of the day

MondayWarm-up1 Round: 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk - feet turned out 10 yd walk - feet turned in 10 yd lunge walk - arms locked out overhead 10 yd lunge walk - torso twist towards forward leg 10 yd...

13 May

Posted at 20:00h in Work out of the day

SaturdayWarm-up1:00 Row 1:00 Ski 1:00 Bike -into- 3 sets 10 Dumbbell Z-Press (light) 10 Alternating V-Ups 10 Single Arm Kettlebell Windmills (each) 10 Walking Lunges + Torso Twist 3. Workout Prep 3 sets 100m Row (workout pace) 2-3 Strict Handstand Push-ups 10’ Kettlebell Walking Lunge (increase weight each set)MetconMetcon (Time)500m Row 20 Strict Handstand Push-ups 100’ Double...

12 May

Posted at 20:00h in Work out of the day

FridayWarm-up2:00 Row -into- 3 sets: 30-second Single Unders 5 GHD’s to parallel 3 Sandbag Cleans (light/focus on transitions) 5 Worlds Greatest Stretch (each side) -into- 2 sets: (empty bar) 3 Snatch Push Press 3 Overhead Squats 3 Snatch Balance WeightliftingSnatch Balance (Weight)2 Snatch Balance x 7 sets (light/moderate) * Complete 1 set every 90 seconds for 7...

11 May

Posted at 20:00h in Work out of the day

ThursdayWarm-up2:00 Row -into- 3 sets: 5 Single Arm Ring Rows (each arm) 10 Single Arm Dumbbell Shoulder Press (light/each arm) 10 Hollow Rocks -into- 2 sets: (empty bar) 3 Shoulder Press 3 Push Press 3 Split Jerks Workout PrepWorkout Prep 3 sets: 5 Shoulder to Overhead on each arm (work up in weight) 3 Inverted Ring Rows...

10 May

Posted at 20:00h in Work out of the day

WednesdayWarm-up3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) * 5 minutes (This...

09 May

Posted at 20:00h in Work out of the day

TuesdayWarm-up1 Round: 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk - feet turned out 10 yd walk - feet turned in 10 yd lunge walk - arms locked out overhead 10 yd lunge walk - torso twist towards forward leg 10 yd...

08 May

Posted at 20:00h in Work out of the day

MondayWarm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC...