500m Row / 400m Run
Hip & Shoulder Complex
Dirty Thirty
For Time:
30 Box Jumps
30 Jumping pull-ups
30 KBS
30 steps Walking Lunge
30 Knees to elbows
30 Push Press
30 Back Extensions
30 Wall Balls
30 Burpees
30 Double Undersa
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
20 minute warm-up talk
Crossover Symmetry
PULLUPS:
A) Test: Max effort strict/smallest banded pullups.
B) 21 Challenging pullups – should be unbroken
C) 3 Rounds Not For Time:
1. Bent over barbell rows – 10
2. Box/bench dips – 10
3. Hollow Body Rocks – 10
4. Superman Holds – 10
HOMEWORK:
*Do these movements 2 times during the week.
**3 Rounds not for time.
1. Bent over barbell rows-10
2. negative pullups-5
3. hollow body holds (accumulate 1 minute)
4. superman holds (accumulate 1 minute)
Weightlifting Warmup
pvc passthroughs, around the world
pocket kicks, frankenstein, hip stretch
Burgener warmup
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
500m Row / 400m Run
Hip & Shoulder Complex
5 Rounds-
10 Goblet Squats
10 Burpees
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
E5MOM30
20 Burpees
20 pullups
20 box jumps 24/20
The jerk dip is a weightlifting exercise that reinforces the dip in the jerk. The athlete has the weight positioned in the front rack and dips and drives without send the barbell overhead.
Work up to heavy Front Squat; then drop set to 85% and perform MAX EFFORT set at a 31X1 tempo
500m Row / 400m Run
Hip & Shoulder Complex
5 Rounds-
10 Goblet Squats
10 Burpees
4th of July Partner WOD!
4 Rounds for Time:
289 Double Unders
50 Jumping Squats
40 Push Press (95/65)
30 Box Jumps (24/20)
20 Push Ups
10 Pullups
5 Burpees
*7 Movements representing July, 4 Rounds representing the 4th, 1776 total reps representing the year of independence.
4th of July Team WOD!
Team of 3
4 Rounds for Time:
289 Single Unders
50 Jumping Squats
40 Push Press (65/35)
30 Box Jumps or Step Ups (24/20)
20 Push Ups
10 Pullups
5 Burpees
*7 Movements representing July, 4 Rounds representing the 4th, 1776 total reps representing the year of independence.
500m Row / 400m Run
Hip & Shoulder Complex
Rest 2:30 between sets
Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Row Introduction: 400m row
10 Burpees
10 PVC Pass Throughs
10 Around the Worlds
10 Good Mornings
DAY 1:
Squat Therapy:
Introduce squats and perform practice reps.
Air Squat 2×5
Back Squat (PVC) 2×5
Front Squat (PVC) 2×3
Over Head Squat (PVC) 3×2
Skills:
Kettle Bell Swings
ABMAT Sit-ups
DAY 2:
Press Power:
Introduce shoulder to overhead and perform practice reps.
Strict Press 5×2
Push Press 5×2
Power Jerk (PVC) **Strictly Introduce
Split Jerk (PVC) **Strictly Introduce
Skills:
Wall Balls
Box Jumps
Day 3
Deadlift and Clean:
Introduce the deadlift (kettlebell and barbell)
Introduce the Clean! (hang, power and squat or also called full clean)
Deadlift 3×5
Hang Power Clean 5×2
Power Clean 5×2
Skills:
pullups
jump rope
P.T. Day 1
3 Rounds for Time:
12 Sit-ups
9 KBS
6 Air Squats
P.T. Day 2
8 Minute AMRAP
10 Box Jumps
10 Wall Balls
10 Med Ball Deadlifts
CROSSFIT GROWL 