5/31/12 - THURSDAY

CLEANS

WARM-UP:

Burgener Warm-up: CLEANS
135 lb Squat Clean - 2x10

CLEAN WORK:

Clean Pull @ 100% - 2x3
Squat Clean - 5(75%), 3(85%), 1+(95%)

MET-CON:

3 Rounds for Time

10' L-Sit Rope Climb - 2
135 lb Weighted Lunges - 10
50 lb KB Swing - 20
135 lb Front Squat - 10
Burpee - 20

ASSISTANCE:

Core Strength Complex

Right Side Plank - 1 min
Left Side Plank - 1 min
Ab Wheel - 25

5/30/12 - WEDNESDAY

SNATCHES

WARM-UP:

Burgener Warm-up: SNATCH
95 lb Squat Snatch - 2x10

SNATCH WORK:

Snatch Pull @ 100% - 2x3
Snatch Push Press - 1RM
Squat Snatch - 5(75%), 3(85%, 1+(95%)

MET-CON:

7 min AMRAP

Muscle-up - 2
95 lb SDHP - 10

ASSISTANCE:

Core Strength Complex - 1 Round

Toes 2 Bar - Max Rep
Sit-up - Max Rep
Ab Plank - Max Time

5/28/12 - MONDAY

STRENGTH & SPEED


WARM-UP:
Burgener Warm-up: CLEAN
135 lb Squat Clean - 2x10

STRENGTH & SPEED:
1. Back Squat 5(75%), 3(85%), 1+(95%)

2. Shoulder Press - 5(75%), 3(85%), 1+(95%)

3. EMOTM with 10 min Time Cap
175 lb Power Clean & Jerk - 3
Ring Dip - 10

ASSISTANCE:
Press Complex - 3 Rounds
Close Grip Bench - Max Reps
50 lb DB Shoulder Press - Max Reps
50 lb Weighted Ring Dip - Max Reps
50 lb DB Push Press - Max Reps

5/26/12 - SATURDAY

STRENGTH and SPEED

WARM-UP:

Burgener Warm-up: SNATCH
20 lb DB Weighted 30" Box Jump - 2x10

STRENGTH:

1.Deadlift - 3(70%), 3(80%), 3+(90%)

2. Bench Press - 3(70%), 3(80%), 3+(90%)

3. EMOTM with 10 min Cap
135 lb Power Snatch - 3

ASSISTANCE:

Pull Complex - 2 Rounds
70 lb Weighted Pull-up - Max Rep
165 lb Bentover Row - Max Rep
Strict Pull-up - Max Rep
Inverted Row - Max Rep

Rest 2 Hours

MET-CON:

8 Rounds

400 meter Sprints
Rest 90 sec

5/24/12 - THURSDAY

CLEANS

WARM-UP:

Burgener Warm-up: CLEAN
135 lb Squat Clean - 2x10

CLEAN WORK:

Clean Pull @ 100% (of Clean 1RM) - 2x3
Push Jerk - 1RM
Squat Clean - 3@70%, 3@80%, 3@90%

MET-CONS:

3 Rounds for Time

165 lb Push Jerk - 6
165 lb Front Squat - 12

Rest 5 min

3 Rounds for Time

Muscle-up - 3
Wall Ball - 25

ASSISTANCE:

Core Complex - 2 Rounds
Left Side Plank - 1 min
Right Side Plank - 1 min
Ab Wheel - 20

5/23/12 - WEDNESDAY

SNATCHES & AMRAP

WARM-UP:

Burgener Warm-up: SNATCH
95 lb Squat Snatch -2x10

SNATCH WORK:

Snatch Pull (@ 100% 1RM Snatch weight) - 2x3
Snatch Push Press - 1RM
Squat Snatch: 3 @ 70%, 3 @ 80%, 3+ @ 90%*
*Base percentages off of your 1RM

MET-CON:

15 min AMRAP

Chest 2 Bar Pull-up - 5
Burpee - 10
95 lb SDHP -15

ASSISTANCE:

Core Complex - 2 Rounds

Toes 2 B - Max Rep
Sit-up - Max Rep
Ab Plank - Max Time

5/21/12 - MONDAY

STRENGTH DAY

WARM-UP:

Burgener Warm-up: SNATCH
Weighted 36" Box Jump - 2x10

STRENGTH:

1. Squats

Back Squats - 2 Warm-up Sets
Back Squats - 5x3

2. Press

Shoulder Press - 2 Warm-up Sets
Shoulder Press - 5x3

3. Cleans

Power Cleans - 2 Warm-up Sets
EMOTM - 11 min Cap
195 lb Power Clean - 3

ASSISTANCE:
Press Complex - 2 Rounds
50 lb Weighted Ring Dips - Max Rep
40 lbx2 DB Shoulder Press - Max Rep
Ring Dips - Max Rep
40 lb DB Push Press - Max Rep

5/19/12 - SATURDAY

MORNING - TEAM CHIPPER

WARM-UP:
Burgener Warm-up: SNATCH
95 lb Squat Snatch - 2x5

MET-CON:
3 Rounds
Muscle-up - 4
Wall Climb - 8
135 lb Front Squat - 12
115 lb Hang Snatch - 16
20" Box Jump Overs - 20
50 lb KB Farmer Carry - 100 meters
DU - 200
Rest while teammate does round


ASSISTANCE:
Superset
30 lb Weighted Close Grip Pull-up - 3xF
165 lb JM Press - 3xF


AFTERNOON - EMOTM

WARM-UP:
Burgener Warm-up: CLEAN
135 lb Squat Clean - 2x5

WOD:
185 lb Squat Clean - 3 reps EMOTM

5/18/12 - FRIDAY

CLEANS and TEAM WOD

WARM-UP:

Burgener Warm-up: CLEANS
135 lb Squat Cleans - 3x5

MET-CON:

3 Rounds
Part 1
HSPU - 10
225 lb Deadlift - 15
24" Box Jump - 20
Part 2
Burpee AMRAP

NOTES: While 1st person does Part 1, 2nd person does Part 2. Once 1st person completes 1 round of HSPU, Deadlift, and Box Jump, switch places. Do this for 3 rounds. Person with most burpees at end of WOD wins.
If doing this on your own, do 1 round of HSPU, Deadlift, and Box Jump. Whatever time you complete this in, you get to do an AMRAP of Burpees.

ASSISTANCE:

Press Complex - 3 Rounds
115 lb Shoulder Press - Failure
115 lb Push Press - Failure
115 lb Push Jerk - Failure

5/16/12 - WEDNESDAY

SNATCHES

WARM-UP:

Burgener Warm-up: SNATCH
95 lb Squat Snatch - 3x5

SNATCH WORK:

Snatch - 1RM
Snatch Push Press @ 90% - 3x1

MET-CON:

Complete For Time
Buy-in: 400m Sprint
3 Rounds
135 lb OH Squat - 10
Pull-up - 20
Buy-out: 400m Sprint

ASSISTANCE:

Superset
60 lb Weighted Pull-up - 3xF
195 lb Bench Press - 3xF

5/12/12 - SATURDAY

WARM-UP:
2 Rounds
135 lb Squat Clean - 5
30" - 4' Seated Distance Box Jumps - 5

MET-CONS:
10 min AMRAP
HSPU - 5
20" Plyo Box Jump Overs - 10
(2) 50 lb DB Clean & Jerk - 15

Rest 3 min

3 Rounds for Time
95 lb Push Press - 20
1 Leg Squat (alternate) - 10

NOTES:
Warm-up - for the distance box jumps, set the 20" plyo box about 4 feet away from the 30" plyo box. Sit on the 20" box and jump up on top of the 30" box.
AMRAP - for the Jump Overs, jump completely over a 20" plyo box for each rep. Use two 50 lb dumbbells for the Clean & Jerk (totaling 100 lbs).
1 Leg Squats - alternate legs each rep. If able, do pistols, if not, do on top of plyo box with other leg hanging over side of box.

5/11/12 - FRIDAY

SNATCHES

WARM-UP:

Burgener Warm-up: SNATCH

SNATCH WORK:

Snatch @ 90% - 3x1
Snatch Push Press - med 1RM
Snatch Pull @ 100% - 3x3

MET-CON:

3 Rounds
95 lb Hang Power Snatch - 10
Burpee - 20

ASSISTANCE:

Pull Complex - 3 Rounds
55 lb Weighted Pullup - Failure
Close Grip Pullup - Failure
165 lb Bent Over Row - Failure
40 lb DB Reverse Flies - Failure

5/10/12 - THURSDAY

JUMPS, TABATAS, AND HOLDS

Burgener Warm-up: SNATCH

1. 40" Box Jumps - 3x5

2. Tabata DU

3. Tabata Sit-up

4. 225 lb Front Rack Holds 2x1 min

Notes:
Tabata = 8 rounds of 20 seconds work and 10 seconds rest.

5/8/12 - TUESDAY

TEAM WOD

WARM-UP:

Burgener Warm-up: SNATCH
30 lb DB Clean & Snatch - 3x15

MET-CON:

4 Rounds
Run 800 meters

AMRAP
275 lb Deadlift - 5
Ring Dip - 10
Pull-up - 15

While 1st person runs 800 meters, 2nd person does AMRAP. When 1st person completes 800 meter run, 2nd person stops AMRAP and begins 800 meter run. Continue until both people have completed 4 rounds of 800 meter run.

ASSISTANCE:

Tri Complex - 2 Rounds
135 lb JM Press - Failure
Skull Crusher Push-up - Failure
Tri Push-up - Failure

5/7/12 - MONDAY

STRENGTH & SPEED

WARM-UP:

Burgener Warm-up: SNATCH
2 Rounds
Seated 36" Box Jump - 10
95 lb Push Press - 10

STRENGTH & SPEED WORK:

1. Squat

Warm-up: Back Squat - 2 Sets
Max Effort: Back Squat - 5x5 (work to 5RM)
Rest Pause: Front Squat @ 75% with 60 sec rest - 2xFailure

2. Press

Warm-up: Shoulder Press - 2 sets
Max Effort: Shoulder Press - 5x5 (work to 5RM)
Rest Pause: Bench Press @ 75% with 60 sec rest - 2xFailure

3. Pull

Warm-up: Power Clean - 2 sets
Speed: EMOTM (with 10 min Cap) of 185 lb Power Clean -  3 reps

5/2/12 - WEDNESDAY

WARM-UP:

Burgener Warm-up - SNATCH
2 Rounds
95 lb Squat Snatch - 5
Hand Release Push-up 20

MET-CON:

20 min AMRAP

185 lb Bench Press - 10
225 lb Deadlift - 10
Run - 200 meters

ASSISTANCE:

Core Complex - 2 Rounds
10' L-Sit Rope Climb - 3
225 lb Front Rack Hold - 1 min
Ab Plank - 1.5 min

5/1/12 - TUESDAY

Warm-up:
135 lb Clean & Jerk - 2x5
Seated Broad Jump - 1x10

Met-Con:
Complete For Time
95 lb Thruster - 75 Reps
Do 10 Toe 2 Bars every time you set down the bar. Score = time and number T2B. Least of each wins.

Assistance:
Push Complex - 2 Rounds
HSPU
50 lb DB Shoulder Press
30 lb Weighted Ring Dip
Skull Crusher Push-ups