Monthly Archives: April 2012

Strength L1 - A) Hang Power Snatch + Overhead Squat  5×2 ( keep the weight light, these should be moderately challenging) L2 - A)  Snatch 5X1 @ 80-90% Do not go above 90% and only go above 80% if the form is … Continue reading →

Team WOD “Cliffhanger” AMRAP 10 mins With 60/40 Kg on the bar: one partner holds at the top of a deadlift while the other completes as many rounds as possible of; 5 burpees 10 squats Switch as needed – the … Continue reading →

Strength Alternate between A) and B) Ie. do 2 clean and jerks / squats then one set of pull ups (The pull-ups are your rest) L1 A) Front squat 5X5 B) Max effort unbroken dead hang pull-ups L2 A) Clean … Continue reading →

Burgener warm up Strength L1 – Overhead squat: 10 mins to find a 5rm L2 – Snatch: 2X1 @ 80%, 2×1 @ 85%, 1 @ 90% – Rest 60-90 seconds Met-Con 3 Parts; 5 Minute AMRAP of; 10 kettlebell swings … Continue reading →

Strength Low bar back squat L1-10 mins to find a 5rm L2-10 mins to find a 1rm Met-Con For time 30 Pull-ups 20 Push-ups 200M run 20 Pull-ups 10 Push-ups 200M run 10 Pull-ups 5 Push-ups 200M run Cash Out … Continue reading →

Strength L1 – Hang power snatch + overhead squat 5X5 L2 – Snatch 10 mins to find a 1rm Met-Con AMRAP 10 min 15 burpees 10 kettlebell swings 24/16 Cash Out 10 strict pull ups or no false grip muscle-ups

Strength L1- Deadlift 10 mins to find a 5rm L2- Squat clean + jerk 10 mins to find a 1rm Met-Con 5 rounds for time of; 10 wall balls 200m run Cash-out 30 shoulder touches or 1 min handstand hold

Levels test week – Day 6 6 of your chosen bodyweight movements Team WOD 50 push-ups 200m run 50 pull-ups 200m run 50 burpees 200m run 100 sit-ups 200m run

Levels test week – Day 5 6 of your chosen bodyweight movements from your level “Karen” 150 wallballs for time

Levels test week – Day 4 “Helen” 3 RFT 400m run 21 kettlebell swings (24/16) 12 pull-ups