8/16/19

8/16/19

Warm up 10 Strict Pull Ups 10 Single arm DB Snatches each arm. Run 800 m. Burgener Warm Up Strength. 15 min to build to a heavy 2 rep Power Snatch WOD. 14 min cap. 3 Rounds 10 Power Snatch 155/105. or Scale to 80% of your 1 rep Power Snatch 25 Abmat Sit Ups

8/14/19

8/14/19

Warm Up 20 Wallballs 20 ring rows 200 M walk w/ KB overhead. R arm to the fire hydrant and left arm back Strength. 10 min Sets of 8 alternating front rack lunges. Build each set. Complete 5 sets WOD. 5 Rounds 20 min cap Run 400m 10 Goblet Squats 50/35 12 OH lunges R […]

8/13/19

8/13/19

Warm Up. 8 round Tabata Double Unders Med ball cleans Burgener Warm Up with Shoulders 5 min Clean and Jerk warm up 3-3-3 Strength Complex 8 sets. Complete a set every 90 Sec adding weight each set 1 Deadlift 1 Hang Power Clean 1 Split Jerk 1 Squat Clean 2 Jerks WOD 10 min AMRAP […]

8/12/19

8/12/19

Warm Up 10 Strict Pull ups 10 KBS 10 Good mornings 3 wall walks Skill work: 5 min to warm up on Ring MU, Bar MU, Pull Ups and Ring dips Strength. 10 min Strict Press. 10-8-6-4-2 WOD. 20 min AMRAP 2 Ring MU 4 HSPU (35 pound plates) 8 KBS 70/55

8/8/19

8/8/19

Warm Up 10 Pull ups 400m run 5 wall walks 10 Dumbbell press Strength 15 min to build to a 2 rep OHS 10-8-6-4-2-2 WOD 12 min Cap 800m Run 50 OHS 45/35 30 C2B Pull Ups Finisher. 3 min Hollow Rock

8/7/19

8/7/19

Warm Up 10 Roll back and reach 20 Bar good morning 10 fire hydrants 10 bird dogs Burgener Warm Up with Shoulder warm up Strength 10 min to build to a 3 rep Clean and Push Jerk. 8-6-5-3-3 WOD. 5 Rounds on the 5:00 15 Bar facing Burpees over Bar 12 Deadlifts 135/95 9 Hang […]

8/6/19

8/6/19

Warm Up 20 wallballs 15 v sits 15 burpees Sprint Dynamics Strength 10 Min Back Squat 10-10-10-10 WOD 7 3:00 min rounds every 3 min complete a 400m run + 12 TTB rest in the remaining time

8/5/19

8/5/19

Warm Up 3 wall walks 15 Box Jumps 15 KBS 50 Double unders Burgener Warm up Strength Every 90 seconds complete the following. Add weight each round for 8 rounds 1 Dead lift 1 Hang Power Snatch 2 Power Snatch 1 OHS WOD. 5 rounds. 10 min cap 10 Power Snatch 95/65 10 Box Jump […]

8/2/19

8/2/19

Warm Up 10 Roll back and Reach 10 Fire hydrants 10 Bird dogs 10 Bar Good Mornings 10 Goblet Squats 400m Jog Strength 1 10 min Front Squat 10-10-10-10-10 Strength 2 10 Min Deadift 8-8-8-8-8 WOD 21-15-9. 10 min cap Deadlift 115/80 Front Squat Push Up Core Finisher. 100 Abmat sit ups

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