3/1/19

3/1/19

Warm Up 10 medball cleans 10 TTB Burgner Warm Up Strength 15 minutes 10 Build to a heavy Squat Clean WOD 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans (weight #1) 25 toes-to-bars 50 double-unders 13 squat cleans (weight #2) If completed before […]

2/27/19

2/27/19

Warm Up 5 Round Tabata Wallballs 20/14 Burpees Strength Complex 16 min 7 building sets 1 Snatch Pull 1 Hang Power Snatch 1 Squat Snatch 1 OHS WOD  3 RFT 100 Double Unders 21 Wallballs 20/14 18 Alt Dumbbell Snatch 50/35 15 Burpees

2/26/19

2/26/19

Warm Up 10 Goblet Squats 10 C2 B pull ups Pick Drill Partner Row  225/200 Cal Row 16 min cap 10 Min Strict Press 5 Rep WOD  15 min cap Row 500/400 m 40 Goblet Squats 70/55 30 C2B 20 HSPU 30 TTB 40 Russian KBS same KB as Squats Row 500/400m

2/25/19

2/25/19

Warm Up 10 Burpees 10 Medball cleans 10 Good mornings 10 KBS Burgner Warm Up Strength Complex  8 Sets 20 min  build in weight each set 1 DL 1 Hang Power Clean 1 Front Squat 1 Squat Clean 1 Front Squat WOD 12 min Cap 20 Power Cleans 135/95 20 Burpee Box Overs 24/20 20 […]

2/22/19

2/22/19

Warm Up 20 Wallballs Pick Drill 1000 meter warm up row Strength 10 minutes to complete 5 sets of 5 thrusters building in weight. WOD 19.1 15 min AMRAP 19 Wallballs 20/14 19 cal row *If class has more than 11 people we will start one group on the WOD and then they will complete […]

02/20/19

02/20/19

Warm Up Burgner Warm Up   10 Pull Ups 3 Wall Walks 20 Wallballs Strength 1 10 Min Snatch Balance 5-4-3-3-3-3 Strength 2  12 min to build to a 3 Rep Power Snatch WOD  12 min Cap 50/35 Cal Row 27 C2B Pull Ups 21 Power Snatch 115/80 15 OHS 9 Squat Snatch  

2/19/19

2/19/19

Warm Up 20 Med Ball Cleans Burgner Warm Up Strength Warm Up  6 min Squat Clean Warm Up Strength 2 Clean EMOM 14 min Minute 1-2-3: 3 squat cleans (62-65-68%) Minute 4: Rest Minute 5-6-7: 2 squat cleans (72-75-78%) Minute 8: Rest Minutes 9-10-11: 1 squat clean (82-84-86%) Minutes 12-13-14: 1 squat clean (82-84-86%) WOD […]

2/18/19

2/18/19

Warm Up 5 wall walks 10 Roll Back and Reach 20 Good Mornings 20 KBS 10 Steict Pull ups Strength 1. 12 min to build to a 5 rep DL 10-8-6-5-5-5 Strength 2. 10 min to build to a 5 Strict Press 10-8-6-5-5 WOD. Diane. 8 min cap  21-15-9 Deadlift 225/155 HSPU.  35 pound plates […]

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