6/26/19

6/26/19

Burgner Warm Up with a shoulder warm up Strength 12 Min to build to a heavy 1 rep Power Clean 8-6-5-3-2-1 WOD Happy Birthday Baylee 22 Rounds 30 min Cap 7 Wallballs 20/14 4 HSPU 1 Power Clean 225/155 (or 80-85%)

6/25/19

6/25/19

Warm Up 7 Strict Pull ups 15 KBS 20 good mornings 10 Roll back and reach Sprint Dynamics Warm up 400m run WOD. Helen 3 Rounds 12 min cap 400m run 21 KBS 55/35 12 Pull ups Post WOD Strength. Back Squat for the remaining class time. Build to a heavy 3 rep

6/24/19

6/24/19

Warm Up 10 Push Ups 10 Box Jumps 15 Strict Knee Ups 500m warm up Row Strength. 18 min Partner Bech Press 20-15-10-5-10-15-20 Partner WOD For time 100 Bench Press 135/85 100 Burpee Box Jumps 24/20 100 Cal Row 100 T2B Each person is responsible for half of the reps

6/21/19

6/21/19

Warm Up 3 wall walks 40 Double unders 15 Dumbbell Push press 400m Warm Up run 800m Overhead Ball Run. 20/14 Strength 12 min to build to a 3 rep Thruster 10-8-6-3-3 WOD for Time 10 min cap 10 Thrusters 135/95 50 DU 8 Thrusters 40 DU 6 Thrusters 30 DU 4 Thrusters 20 DU […]

6/19/19

6/19/19

Warm Up 15 Dumbbell press 10 Box Jumps 20 Goblet Squats Strength 1 10 min Push Press. 10-8-6-6-6 Strength 2 10 min Back Squat. 10-10-10-10 WOD. 20 Min AMRAP 10 Push Press 115/85 10 KBS 55/35 10 Box Jumps 24/20

6/18/19

6/18/19

Warm Up Tabata 6 Rounds each (alternating) Wallballs 14/10 Box Jumps 20/16 Warm Up 800m Run. Slow the first half then pick up the pace. Burgener Warm Up for Squat Snatch Strength 15 min to build to a Heavy 2 Rep Squat Snatch. 8-8-6-6-4-4-2-2 WOD. For Time 17 min Cap 21 Hang Power Snatch 95/65 […]

6/17/19

6/17/19

Warm Up 40 Double Unders 10 Burpees 20 Medball cleans Burgner Warm up Strength Warm Up. 5 min. Power Clean. 5-5-5 Strength Complex 8 sets every 1:30 1 DL 1 Hang Power Clean 1 Front Squat 2 Power Cleans increase load every set building to 90-95% of your 1 rep Power Clean WOD. 5 RFT. […]

6/14/19

6/14/19

Warm Up WOD 3 Rounds 8 min cap 15 wall balls 14/10 10 Burpees 5 Strict Pull Ups 20 Double unders Sprint Dynamics Run 1 mile Strength 12 min to build to a 5 rep Front Squat 10-8-6-5-5 WOD 15 min EMOM Min 1. Run 200m Min 2. 10 Fromt Squats 155/105 Min 3. 12 […]

6/12/19

6/12/19

Warm Up 10 roll back and reach 10 bird dogs 10 fire hydrants 20 good mornings 10 Box Jumps 20 KBS Strength 25 min to PR your deadlift 10-8-6-5–4-3-2-1-1-1 WOD 9 min Cap 1-10 TTB 10-1 DL 225/155 Recovery Run 800m-1mile

6/11/19

6/11/19

Warm Up 20 Push ups 20 Slamballs 15 TTB Strength 12 min Partner Bech Press 10-8-6-6-6 5 min Sandbag G2OS Warm up Partner WOD 50-40-30-20-10 Bench Press 155/95 Sandbag G2OS 80/60 Partner Sit Ups 20/14 Wallball

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