11/27/19

11/27/19

Warm Up 10 Pull Ups 10 Wallballs 10 Box Jumps 10 KBS Strength 8 min Clean and Jerk Warm Up with partner WOD 35 min Cap Teams of 2 Angies House 20 Pull ups 20 Push Ups 20 Sit Ups 20 Air Squats Helens House 400m Run (500m Row) 21 KBS 55/35 12 Pull Ups […]

11/26/19

11/26/19

Warm Up 15 Wallballs 30 Double unders 10 Pull Ups Burgener Clean Strength 12 min to build to a 1 rep Squat Clean 8-6-4-2-1-1-1 WOD 7 Rounds Every 3 min Complete 10 DB Thrusters 50’s/35’s 35 Double Unders 2 Squat Cleans @ 80-85% of your 1 RM

11/25/19

11/25/19

Warm Up 10 KBS 3 Wall walks 15 Goblet Squats Burgener Warm Up Strength 15 min to build up to a 2 Rep Power Snatch. 8-6-4-2–2-2-2-2. (These do not have to be touch and go reps) WOD 16 min Cap. 5 RFT 3 Power Snatch 155/105 9 Burpees 15/10 Cal Row

11/22/19

11/22/19

Warm Up 15 good mornings 10 bird dogs 10 fire hydrants 10 roll back and reach 20 slam balls 10 Box Jumps Strength 16 min Deadlift 10-8-6-4-3-2-1-1 WOD 15 min Cap 3-9-15-21-15-9-3 Deadlifts 205/145 Box Jumps 24/20

11/20/19

11/20/19

Warm Up 30 Double Unders 15 KBS 10 Strict Pull ups Tabata Ring Holds 8 rounds 20 sec on 10 sec off 4 sets in top position 4 sets in bottom position Burgener Warm Up. For Hang Snatch Strength 12 min Hang Snatch 5-5-5-5-5-5 WOD. 3 RFT. 13 min cap 90 Double Unders 30 Alt […]

11/19/19

11/19/19

Warm Up 15 Med Ball Cleans 10 Burpees Burgener Warm up Strength 15 min Clean Warm Up 1 set every :90 1 Power Clean 1 Front Squat 1 Squat Clean WOD. 20 min AMRAP 3 Power Cleans 135/95 6 Front Squats 9 Burpees 12 Air Squats

11/18/19

11/18/19

Warm up 30 Double unders 15 Dumbbell Press 20 KBS Strength. 15 min To build to a a 3 Rep Push Press 10-8-6-4-4-3-3-3 WOD 7 RFT 16 min Cap 5 Push Press 155/105 10 KBS 55/35 20 Double Unders Finisher 100 Abmat Sit-ups

11/15/19

11/15/19

Warm up 10 Good mornings 10 bird dogs 10 fire hydrants 10 Roll back and reach 15 KB sumo DL high pulls 3 wall walks strength 18 min To build to a heavy 2 rep Deadlift 12-10-8-6-4-2-2-2 WOD 15 min Cap. 5 RFT 15 Deadlifts 225/155 15 Wallballs 20/14

11/13/19

11/13/19

Warm Up 15 Push Ups 10 Box Jumps 20 Slam balls Strength 15 minutes to Build to a 5 Rep Bench with a partner 10-8-6-5-5-5 Partner WOD 24 min Cap 6-12-18-24-30-36 Bench 115/75 Sandbag Ground to Over Shoulder 80/60 Slam balls 20/14

11/12/19

11/12/19

Warm up 30 double unders 20 KBS 15 Goblet Squats 10 bird dogs 10 Good mornings 10 fire hydrants Strength 18 Min to anyone to a heavy 2 rep Back Squat. 12-10-8-6-5-4-3-2-2 WOD. 14 min Cap 50 Cal Row 100 KBS 55/35 200 Double Unders Core Finisher 1 Min at each movement Plank Hollow Rock […]

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