10/31/18

10/31/18

Burgner Warm Up   Strength 1   6 Minutes Snatch Balance  3-3-3-3 Strength 2   10 minutes to build to a Heavy 1 Rep Squat Snatch   16 MIn EMOM Min 1   1 Hang Power Snatch  1 Power Snatch  2 Squat Snatch  @ 70% of todays heavy Min 2   20 Slam Balls Min 3   12 C2B pull […]

10/30/18

10/30/18

Warm Up 20 Banded Good Mornings Pick Drill Partner Row  3-250m intervals each, max effort Strength 10 Minute Deadlift  10-8-6-5-5 Partner WOD  4 rounds Partner 1 Rows 40 Calories while Partner 2  10 DL @ 255/175     15 Burpee Box Jumps 20/16    30 Double unders then switch   each person will perform 4 rounds

10/29/18

10/29/18

Warm Up 3 wall walks 10 Pull Ups 20 KBS Skill Work 8 Minutes MU’s or Handstand walking (pick either and work on them) Ring or Bar Muscle Ups Banded Bar Muscle up Practice C2B Kipping Swing Handstand Work Handstand walking Static Handstand holds Weight transitions on the wall WOD 15 min Cap Wallballs 20/14 […]

10/26/18

10/26/18

Warm Up 20 KBS 20 Goblet Squats 10 T2B Strength  18 Minutes to build to a 3 rep Front Squat  8-8-6-6-3-3-3-3 WOD: For Time 20 Front Squats 95/65 12 Burpees 40 Russian Twists w/ KB 45/35 15 Front Squats 135/85 12 Burpees 40 Russian Twists w/ KB 45/35 10 Front Squats 155/105 12 Burpees 40 Russian […]

10/24/18

10/24/18

Warm Up 20 Push Ups 20 Med Ball Cleans 10 Pull Ups Strength  Bench Press w/partner  20-10-5-10-20 Partner WOD: 2 Rounds: 40 Bench Press 155/95 40 Ground to Over Shoulder 80/60 40 pull ups 1 Round: 20 Bench Press 185/115 40 G2OS 40 Pull ups *Partners are responsible for half of the reps each

10/23/18

10/23/18

Burgner Warm Up   Strength 1:  15 Min Hang Power Clean   6-5-4-3-2-2-2-2 Strength 2:  Warm Up Over Head Lunge 5 minutes WOD: 4 RFT 20 OH Lunges 135/95 15 Abmat Sit Ups w/slam ball 20/15 30 DU’s  

10/22/18

10/22/18

Warm Up 20 Bar good mornings 10 roll back and reach  15 wallballs Strength 1. Push Press 12 minutes 3-3-3-3-3. Start at 50% of your 1 RM and build to 85% Strength 2 Sumo DL High Pull 8 minutes 5-5-5-5 Build heavier than the workout weight WOD:  Fight Gone Bad  3 Rounds Wallballs 20/14 SDLHP […]

10/19/18

10/19/18

Warm Up:  Tabata 5 rounds each movement Slam balls Burpees Strength:  15 Minutes Back Squat  10-10-8-8-6-6-4-4 WOD:  18 Minute AMRAP 15 Ring Dips 15 Med Ball Cleans 20/14 15 T2B

10/17/18

10/17/18

Warm up 3 wall walks 20 wallballs 10 T2B Strength  Push Press 16 Minutes 10-8-6-5-4-3-3-3 WOD 4 Rounds 10 Deficit HSPU (45+35 pound plates) 20 Wallballs 20/14 30 Abmat situps 40 Double unders

10/16/18

10/16/18

Burgner Warm Up Strength 1- Snatch Balance 7 minutes 3-3-3-3 Strength 2 – warm up your Power Snatch for the WOD. 3-3-3.   3 minutes WOD 9 min AMRAP 3 Power Snatch 75/55 3 Box Jump 24/20 6 PS 6 Box Jump 9 PS 9 Box Jump 12 PS 12 Box Jump etc 7 minutes […]

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