4/19/19

4/19/19

Warm Up 50 Double Unders 10 Roll Back and Reach 10 Bird Dogs 10 Fire Hydrants 20 Good Mornings Strength. 10 Min DL  10-8-6-6-6 WOD. 25 Min AMRAP 25 DUs 5 DL 135/95 3 Front Squats 1 Thruster

Happy 35th Birthday Ciji

Happy 35th Birthday Ciji

Warm Up 10 box Jumps High Knees down and back on the floor butt kicks 10 Burpee Broad Jumps 10 min Partner Sprints   200 m   Get as many partner alternating 200m sprints in as possible  (the fire hydrant and back)  One partner runs while on rests then switch WOD. 35 min AMRAP 35 […]

4/16/19

4/16/19

Warm Up 20 KBS 10 Strict Pull Ups Tabata Ring Holds 6 Rounds 30s on and 30s off extension bottom of the dip Sprint Dynamics Strength  12 min Push Press 10-5-5-5-5-5 WOD 2 Rounds  16 min cap Run 800m 21 Dumbbell Push Press 50/35s 15 Burpees 9 Bar MU    

4/15/19

4/15/19

Warm Up 10 Burpees 20 Wallballs Burgner Warm Up Strength 15 min to Build to a heavy Power Snatch. 8-8-6-6-4-2 WOD  5-3 min AMRAPs (1 min Break between each 3 min AMRAP) 3 Min AMRAP 3 Power Snatch 6 Pistols (total) 9 Push Ups

4/12/19

4/12/19

Warm Up 15 Burpees 10 DB Strict Press 10 DB front squats Skill Work 7 min of Handstand work Handstand Kick ups lateral walking on the wall Free standing holds Hand Stand walking Strength 15 min Thruster Build to a heavy 3 Rep   10-8-6-5-3-3 WOD 5 RFT  18 min Cap Run 400 m 15 […]

4/10/19

4/10/19

Warm up 15 Med ball cleans 3 wall walkS Burgner Warm Up Strength 1 – 5 min Power Clean warm up Strength EMOM. 9 min. Every 1:30 do 1 set 1 Power Clean 1 Squat Clean 1 Clean and Jerk increase loads each set   WOD 25 min Cap 20 Power Cleans 135/95 20 Ring […]

4/9/18

4/9/18

Warm Up 10 Good mornings 20 KB up right rows 10 bird dogs each 10 roll back and reach 10 Strict Pull ups Strength 12 minute Sumo Deadlift High Pull 10-10-8-8-5-5 WOD 24 min Cap  Angie 100 Pull Ups 100 Push ups 100 Abmat Sit Ups 100 Air Squat  

4/8/19

4/8/19

Warm Up 10 Push Ups 10 KBS 10 Goblet Squats Skill Work  8 round Tabata ring holds 20s on 20s off   4 rounds each position Full Extension bottom of the dip Strength 1  8 min Front Squat 10-7-5-3-3 Strength 2  8 min Strict Press  10-7-5-3-3 WOD 16 min Cap 200m Run 27 Wallballs 20/14 […]

4/5/19

4/5/19

Burgner  Warm Up 20 KBS 5 min Power Snatch Warm Up: 3-3-3 Strength 15 min Snatch Complex. Complete 7 complexes building each set 1 Snatch grip Deadlift 1 Hang Power Snatch 1 Hang Squat Snatch 1 OHS WOD 12 min AMRAP 7 Hang Power Snatch 95/65 10 Burpee Box Jumps 24/20 Core Finisher Accumulate  3 […]

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