Monthly Archives: October 2016

buy in: 500m row 60% intensity - then 2rds 10 air squats, 5 burbs, 10 push-ups - then 500m row for max effort

SNATCH: Coach led Burgenger warm-up with pvc. establish 1 rep snatch thats meets technical standards

WcG w Annie's influence: : 50DU, 25 weighted sit-ups 45/25 200m run, 5 Snatch 75/45, 40DU, 20 weighted sit-ups 200m run, 4 Snatch 85/55, 30DU, 15 weighted sit-ups, 3 Snatch 95/65 200m run, 20DU, 10 weighted sit-ups, 2 Snatch 105/75 200m run, 10DU, 5 weighted sit-ups, 1 Snatch 115/85 200m run

take 5 min to foam roll / stretch

Partner RUN Relay - 200m 2RDS ea. RED LINE Mobility

PARTNER CHIPPER: 2ppl
100 Kb swing (53/35, 44/26, 35/18)
90 Ball slams (30/20, 20/10),
80 Box Jumps (24/20, 20/12),
70 WB shots (20/14, 14/10),
60 Pull ups,
50 Burpee to plate,
40 OH lunges (45/25,25/15),
30 Deadlifts,
20 Cleans,
10 Push Jerks (155/105, 135/95, 115/75, 95/55)

2 rds 200m RUN - Dynamic Stretches 20 high kicks, 10 high knees, - then - RED LINE Mobility coach led

BENCH: 50x5, 60x5, 70x5, 5 sets of 75% x3

21-15-9 Thruster (RD1=75/45, RD2=95/55, RD3=115/65) T2B

3 RDS Tabatas 1min each 30 seconds transition = high plank k2e, scissors, superman hold

400 RUN - Dynamic Stretches- RED LINE Mobility & Air Squat Sally

FRONT SQUAT [from rack]: 50x5, 55x5, 60x5, 70x3, 75x3, 75x3, 80x1, 80x1, 80x1

5RFT: 5 clean, 10 push up, 15 jump squat [155/105, 135/95, 115/75, 96/65]

Tabata - Row, Situps, Hollow Hold - 3rds 1min each 30sec transition