Thursday 10.19.17

Image result for rope climb meme

MOBILITY

front rack partner PNF mob 2 min each person
http://www.youtube.com/watch?v=NyDY_I9DD7s
hip extension with band 2 mins each side
http://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH/SKILL

split jerk

10 min EMOM
3,3,3,2,2,2,1,1,1,1
split jerk from the rack, work on technique and/or up to a heavy single for the day

Coach Burgener split jerk introJosh Everett split jerks

WOD

15 min AMRAP
200m run
2 rope climbs

Tuesday 9.26.17

MOBILITY

front rack partner PNF mob 2 min each person
http://www.youtube.com/watch?v=NyDY_I9DD7s
hip extension with band 2 mins each side
http://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

10 min EMOM
3,3,3,2,2,2,1,1,1,1
split jerk from the rack, work on technique and/or up to a heavy single/1RM for the day.

Coach Burgener split jerk introJosh Everett split jerks

WOD

4 rounds for max reps
in 3 min
450/350m row
max reps DB push press @ 40% BW
rest 2 min btwn rounds

Thursday 7.13.17

MOBILITY

banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4
shoulder external rotation improvement 2 min (starts at 2:50 in video)
https://www.youtube.com/watch?v=VR1An7jpdUY

STRENGTH

10 min EMOM to work up to today’s heavy single split jerk.

3,3,3,2,2,2,1,1,1,1 (try to go heavier than last week)

Take it from the rack. Short, controlled dip. Powerful drive with legs. Quick feet and speed as you push yourself down under the bar. Get your elbows locked out and keep your shoulders active as you meet the bar. Make it look like these

WOD

12 min EMOM
4 power cleans 155/105
6 bar facing burpees

Thursday 7.6.17

MOBILITY

partner internal rotation improvement (starts at 4:25 in video)

https://www.youtube.com/watch?v=mj22dprBQUM

lateral hip distraction w/ resistance band 2 min each side

STRENGTH

10 min EMOM to work up to today’s heavy single split jerk.

3,3,3,2,2,2,1,1,1,1

Take it from the rack. Short, controlled dip. Powerful drive with legs. Quick feet and speed as you push yourself down under the bar. Get your elbows locked out and keep your shoulders active as you meet the bar. Make it look like these

WOD

9 min AMRAP
10 ring push-ups*
20 box jumps 24/20

*with feet on box so that hands and feet are level

FINISHER

10 (5 each) partner banded 25m sprints

Tuesday 6.20.17

MOBILITY

partner internal rotation improvement (starts at 4:25 in video)

https://www.youtube.com/watch?v=mj22dprBQUM

lateral hip distraction w/ resistance band 2 min each side

STRENGTH

10 min EMOM to work up to today’s heavy single split jerk.

3,3,3,2,2,2,1,1,1,1

Take it from the rack. Short, controlled dip. Powerful drive with legs. Quick feet and speed as you push yourself down under the bar. Get your elbows locked out and keep your shoulders active as you meet the bar. Make it look like these

WOD

5 min AMRAP
5 burpees
5 pull-ups
(C2B pull-ups for FB athletes)

rest exactly 2 min, and then . . .

5 min AMRAP
6 ring dips
9 box jump overs 24/20
(30/24 for FB athletes)

Thursday 2.16.17

MOBILITY

foam roll those lats (starts at 2:30 in video) 2 min each side

https://www.youtube.com/watch?v=LuJcHe_EebA

working the deep squat with a banded supine and figure 4 pose 2 min

https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

10 min EMOM
split jerk from the rack
3,3,3,2,2,2,1,1,1,1
build up to a heavy single for the day, record your top weight, try to go heavier than you did last week

Watch both of these Coach Josh Everett and Split JerksSplit Jerk Intro:Coach Burgener

Benchmark WOD

“G.I. Jane”

100 burpee pull-ups*

*RX: Athletes 5′ 7″ and below use low pull-up bars, 5′ 8″ and above use high pull-up bars.

Thursday 2.2.17

Image result for rope climbs meme

MOBILITY

foam roll those lats (starts at 2:30 in video) 2 min each side

https://www.youtube.com/watch?v=LuJcHe_EebA

working the deep squat with a banded supine and figure 4 pose 2 min

https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH/SKILL

10 min EMOM
split jerk from the rack
3,3,3,2,2,2,1,1,1,1
build up to a heavy single for the day, record your top weight

Coach Josh Everett and Split Jerks

WOD

50/40 cal row
40 v-ups
30 wall-balls 20/14
20 ring dips
10 50′ shuttle sprints
5 rope climbs

Monday 10.3.16

Image result for crossfit motivation

MOBILITY

front rack partner PNF mob 2 min each person
http://www.youtube.com/watch?v=NyDY_I9DD7s
hip extension with band 2 mins each side
http://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

10 min EMOM
1 split jerk from the rack, work on technique and/or up to a heavy single/1RM for the day. Watch this Split Jerk Intro – Coach Burgener and then this Coach Josh Everett, Split Jerks

Partner WOD

alternate rounds with a partner to complete 7 rounds each:
5 DB manmakers @ 40% BW (FB 50% BW) manmakers

FINISHER

10 (5 each) partner banded 25m sprints

https://www.youtube.com/watch?v=rQmYOLMfSTo

Wednesday 9.28.16

MOBILITY

front rack partner PNF mob 2 min each person
http://www.youtube.com/watch?v=NyDY_I9DD7s
hip extension with band 2 mins each side
http://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

10 min EMOM
1 split jerk from the rack, work on technique and/or up to a heavy single/1RM for the day. Watch this Split Jerk Intro – Coach Burgener and then this Coach Josh Everett, Split Jerks

WOD

4 rounds for max reps
in 3 min
250/200m row
max reps DB push press @ 40% BW (FB 50%)
rest 2 min btwn rounds