Monthly Archives: October 2015

Warm-Up: 18 Pass Throughs 18 Halos Burgener Warp-Up x5 (PVC) Skill Transfers x4 (PVC) 4 Minute cap on above warm-up then: 6 Minutes Coaches Choice Oly Strength 5-2: Power Clean + Clean – 78% x (1+1) x 4 (% of power clean) Snatch Balance – 70%x3, 75%x3x2, 80%x3x2 Push Press – 83%x4x5 Muscle Snatch – 65%x5, […]

Athletes, I just want to bring this to everyones attention. We have been having an issue with athletes signing in to classes that are full and then either canceling last minute or being a no show. This is something that can not happen anymore. It is effecting others and their ability to sign in to […]

Warm-Up: 18 Pass Throughs 18 Halos Burgener Warm-Up x2 (BB) Skills Transfer x2 (BB) Junk Yard Dog x9 (each) Oly Strength 5-3: 3-Position Clean – 78%x1x5 Power Jerk + Jerk – 78% x (1+1) x 5 Snatch Deadlift – 105%x5x5 Front Squat – 80%x4x3, 85%x4x2 Skill WOD: Take the rest of the class time to work on […]

Warm-Up: Coaches choice Oly Strength 5-4: 3-Position Snatch – 78%x1x5 Snatch Pull – 98%x4x5 Snatch Push Press – 81%x5x5 Good Morning – 30%x6x3 (% of Back Squat) WOD: For time: 40 Split Jerks 75/55 100 Double Unders 30 Push Jerks 75/55 75 Double Under 20 Push Press 75/55 50 Double Unders 10 Shoulder Press 75/55 25 Double Unders […]

Athletes, we have hit our half way mark for the oly cycle. You will notice that the movements will be less then normal, but the percents will be a bit higher. Coach Leo Warm-Up: Work for 5 minutes on Shoulder mobility, then coaches choice. Oly Strength 6-1: Jerk – 82% 3×2, 85% 2×3 Clean Pull […]

Warm-Up: 10 Pass Throughs 10 Halos Burgener Warm-Up x2 Skills Transfer x2 Junk Yard Dog x10 (each) Oly Strength 6-2: Snatch Balance – 75%x3x2, 80%x3x3 Muscle Snatch – 70%x5, 75%x4x2, 75%x3 WOD For time: 10 Wall Cast 20m (67ft) Burpee Broad Jumps 30 Deadlift 225/160 40 Back Squat 185/135 50 Toes to Bar 600m run Note: […]

Warm-Up: Coaches Choice WOD: For total time and each for time. You only get one barbell, so changing your weights is included in your total time. “Karen” 150 Wallballs 20/14 @10/9′ “Fran” 21-15-9 for time of: Thruster 95/65 Pull-ups “Grace” For time: 30 Clean and Jerk 135/95 30 Minute time cap.

Warm-Up: 10 Pass Throughs 10 Halos Burgener Warm-Up x3 (BB) Skills Transfer x3 (BB) Junk Yard Dog x10 (each) Oly Strength: 2-Position Clean (floor and mid thigh) – 78% 1×3, 80% 1×2 Power Jerk + Jerk – 78% x (1+1) x 3, 80% x (1+1) x 2 WOD: 8 Minute AMRAP of: Minute 1 ME […]

Warm-Up: Coaches Choice Oly Strength: 2-Position Snatch – 78% 1×3, 80% 1×2 Snatch Push Press – 83% 4×5 WOD: 4 Rounds for time of: 400m Run 15 Snatch Balance 95/65

Warm-Up: 10 Pass Throughs 10 Halos Burgener Warm-Up x3 (PVC or BB) Skills Transfer x3 (PVC or BB) Junk Yard Dog x10 (each) Oly Strength 7-1: Power Snatch – 70%x3x5 Jerk – 75%x3x2, 75%x2x2 WOD: 10 Minute AMRAP of: 10 Shoulder Press 75/55 20′ HandStand Walk (15 Kick Ups to scale) 30 Double Unders