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overhead squat

06.21.14

Warm-up 1) 5 rds each, Even: 200 row/ Odd: 20 Dubs/10 Squats 2) Mobility as needed Gymnastics  3) Pull B Barbell 4) Back squat, Week 4/ day 4, [3x10x85% + 20lb increase from week 3] Conditioning 5) 3 rounds for time, 3 Power snatch  (155/105)  6 Hang squat snatch 9 Overhead squat 200
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05.21.14

Warm-up 1) 3rds, 10 Shoulder taps/ 5 Wall walks/ 10 Push-ups, perform as giant set. Rest as needed after each round. 2) Mobility for Muscle-up and Volume sets (Pre and post WOD) Barbell 3) Clean 8×2 (add weight from last week) 4) Push press 5-5-5-3-1+(75-75-75-85-95%) Superset 8
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04.17.14

Rest day  or Perform Fridays workout if you plan on resting on Friday instead Warm-up 1) 10×40′ Relay HS walking/ 10×40′ Relay Broad jumping/ 10×100′ Relay Shuttle sprints 2) DB split snatch practice and to heavy Barbell 3) Power clean + 1 jerk 3-3-3-3
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03.07.14

Warm-up 1) 20 Jumping jack variations/ 15 Air squat/ 10 Drop squat/ 5 Pull-up 2) Mobilty for clean Barbell 3) Squat clean to heavy triple in 5 sets Open WOD 14.2 4) 2 rds 10 OHS  10 C2B rest till 3 minutes 2 rds 12 OHS 12 C2B rest till 3 minutes Continue completing 2 rds every 3 minut
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02.19.14

Competition Wednesday WOD 1) 15 minute AMRAP 30 Overhead Squat (135/95) 30 Burpee box jump (24/20) 20 Overhead squat (165/115) 20 Chest to bar pull-up 10 Overhead squat (205/135) 10 Burpee ring muscle-up Work your way down and back the opposite direction in the time allotted At 30 min
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01.28.14

Warm-up 1) 1 round every 3 minutes x 3 rds total, 300 Meter row/ 15 Hip extension/ 15 GHD sit-up 2) Mobility for muscle-up 3) 3 rds, NFT: 3-7 Muscle-ups/ 5 Wall walks/ 10 Pistols AM)  Barbell 4) 1 Squat Snatch + 6 OHS EMOM x 5 (Same weight) 5) Hang Clean 10 Rep max (1/3) 6) 20 Rep Bac
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01.24.14

1) Mobility for Snatch 2) 2 rds, 25 Jumping jack variation/ 15 Drop squat/ 10 Squat/ 5 plyo jump/ 5 Strict pull-up AM) Gymnastics Practice 1) Burpee Bar Muscle-up EMOM x 5 rest as needed Burpee Ring MU EMOM x 15 minutes or form breaks down, choose reps, maintain some rest every minute
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01.21.13

1) 1 round every 3 minutes x 3 rds total, 300 Meter row/ 15 Hip extension/ 15 GHD sit-up 2) Mobility for Muscle-up 3) 3 rds, NFT: 3-7 Muscle-ups/ 5 Wall walks/ 10 Pistols AM) 1) 1 Snatch + 6 OHS x 5 rounds, Increase load along the way, rest 2 minutes after each rd. First snatch can be
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12.11.13

Competition Wednesdays WOD 1  In 10 Minutes find Max Power Snatch and Max Power clean Scored individually and as total load. Load can only increase.  At 20 minutes WOD 2  (12 minute Cap) 4 rounds 60 Dubs 6 Muscle-ups 6 Overhead squats(165/103) At 40 Minutes  WOD 3 (20 minute cap) 2 ro
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12.10.13

Warm-up 1) 500 run 2) KB complex 2-4-6-8-10(total reps)- Goblet Squat/ Swing/ KB snatch 3) UB Strict pull-up EMOMx5 Barbell 4) Snatch Push-press + Snatch Balance + OHS to heavy 5) BW OHS x 15 reps (Scale load as needed to get 15 reps) 6) Back squat 5-5-5 WOD 7) 2-4-6-8-10 Squat clean(
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