10/1/18

10/1/18

Warm up 15 Goblet squats 20 Banded Good Mornings 5 Wall walks 10 Pull ups Strength 15 minutes to build to a heavy 5 Rep Back Squat. 12-10-8-7-5-5-5 WOD:  Cindy on Steroids 20 min AMRAP 3 Bar Muscle Ups 6 HSPU (1 mat is rx’d) 9 Back Squats 135/95 * Bar comes from the ground […]

9/28/18

9/28/18

Burgner Warm Up   15 minute Clean Complex (8 sets minimum) 1 Deadlift 2 Hang Power Cleans 1 Hang Squat Clean 1 Front Squat Partner WOD 60/50 Cal Row 100 Partner Wallballs 20/14 60/50 Cal Row 100 Sandbag Ground to Over Shoulder           80/60 pounds bag (100 is RX+) 60/50 Cal […]

9/26/18

9/26/18

Warm up 7 min AMRAP 10 single arm dumbbell Press 35/20 (5 each arm) 10 Burpees Strength 22 minutes to complete Strict Press 5-5-5-5 push Press 3-3-3-3 Split Jerk 1-1-1-1 *Build each set throughout the three movements.   WOD 30-20-10 Dumbbell/KB Push Press 50/35 (you will have weight in both hands) Weighted step ups 20 […]

9/25/18

9/25/18

Warm Up 20 Bar Good Mornings 10 Roll Back and Reach 15 KBS 10 T2B Strength 15 minutes to build to a 5 Rep Deadlift. 12-10-8-6-5-5 WOD 4 RFT 10 T2B 5 Deadlifts 335/245 or 85% of todays heaviest 50 Double unders Finisher Run 800m or 1 mile

9/24/18

9/24/18

Warm Up 4 Wall Walks 10 Pull ups 20 Wallballs Burgner Warm Up Strength 1  7 min to get 5 sets 1 Rep of Snatch Balance (from the rack, Building weight each rep) Strength 2. 10 minutes to build to a heavy 1 Rep Squat Snatch   WOD 13 min Cap 2 Squat Snatch 95/65 […]

9/21/18

9/21/18

Warm up 20 dumbbell Push press 15 Dumbbell Squats 10 Pull ups Strength  15 min to build to a heavy 3 rep Thruster WOD. Chipper. 25 min Cap Run 800m 25 Thrusters 95/65 20 Burpee Box Jumps 20/16 50 Wallballs 20/14 60 Abmat sit-ups 40 slam balls 30 C2B Pull ups Run 800m

9/19/18

9/19/18

Warm up Pick Drill Partner Row Race to 3000m. 14 min cap Learn and warm up Sandbags. Ground to over shoulder.    8 min 20 Min EMOM Min 1. Row 14/11 Cal Min 2.    10 Ground to over shoulder 80/60 pound bag Min 3.  30 Double unders Min 4.   15 Ring Dips   […]

9/18/18

9/18/18

Warm up 15 Push ups 20 Bar good mornings Burgner warm up Strength. 16 Minutes to build your working weights on the following. Bench Press Power Clean Deadlift PARTNER WOD 20-18-16-14-12-10-8-6-4-2 (equal reps) Bench Press 185/105 Power Clean 155/115 Deadlift. 225/185 *each person is responsible for half of the reps, only one person working at […]

9/17/18

9/17/18

Warm up 20 med ball cleans 20/14 10 Pull ups 20 slam balls Strength 15 minutes to establish a 3 rep back squat.  Each rep should be be a metronome pace of 2 seconds down and 2 seconds up     WOD  2 Rounds 10 Back Squats 135/95 Run 800 20 T2B  

9/14/18

9/14/18

Warm up 20 KBS 10 Roll back and reach 15 Pull ups Burgner Warm Up Strength. 18 minutes to build to a heavy 1 Rep Squat Snatch.   WOD   3 Rounds for time 12 Power Snatch 115/75 50 Wallballs. 20/14 50 Abmat Sit Ups

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