1/31/20

1/31/20

Warm up 10 Roll back and reach 10 fire hydrants 10 bird dogs 20 Good mornings 15 wallballs Strength 16 min Deadlift 12-10-8-8-5-5-5-5 WOD 12 min AMRAP 15 Deadlifts 185/120 15 Wallballs 20/14

1/29/20

1/29/20

Warm Up Tabata 5 Rounds 8 KBS 8 Ring Rows 500m Warm up row WOD 20 min EMOM. Alternating movements. MIN 1. 16/12 Cal Row MIN 2. 5 Devil Press. 50s/35s Core Finisher 1 min Each Plank Russian Twist Hollow Rock Abmat Situp Plank

1/28/20

1/28/20

Warm up. 3 Rounds 10 Medball Cleans 20/14 30 Double Unders 10 Box Jumps Burgener warm up Strength 15 min to build to a 2 Rep Power Clean 10-8-6-4-2-2-2 WOD 15 min AMRAP 30 Double Unders 10 Power Cleans 155/105 30 Double Unders 10 Bar Facing Burpees over bar

1/27/20

1/27/20

Warm Up 20 KBS 20 Abmat sit ups 20 Goblet Squats 15 Strict DB press Strength 15 min to build to a 3 Rep OHS 10-8-6-4-3-3-3 WOD. 2-5 min AMRAPs AMRAP 5 21-15-9 OHS 95/65 TTB Rest 5 min AMRAP 5 15-12-9 Thrusters C2B pull ups

1/24/20

1/24/20

Warm Up 15 Wallballs 10 Strict Pull ups 10 Box jumps Pick Drill 15 reps each position Arms only Body + Arms Legs + Body + Arms Partner Row 2000 m for time. 9 min cap Strength 10 minutes to build to a 3 Rep Thruster 8-6-4-3-3 WOD 18 min Cap 60/45 Cal Row 12 […]

1/22/20

1/22/20

Warm Up 15 Good mornings 10 bird dogs 10 fire hydrants 10 Roll back and reach 30 Double Unders Strength 15 min to build to a 5 rep Deadlift 10-8-6-5-5-5-5 WOD 3 RFT 15 min cap 15 Deadlifts 205/145 20 Dumbbell Front Squats 50s/35s 80 Double Unders Core Finisher 2 min Plank 1 min Rt […]

1/21/20

1/21/20

Warm Up 15 medball cleans 10 DB Strict Press 10 strict pull ups 50 Double unders Strength 20 minutes to build to a heavy Clean and Jerk 6 Round Tabata Alternate movements (6 round each movement) Double Unders Abmat sit ups WOD 4 RFT 10 min cap 12 Power Cleans 135/95 10 Push Jerks

1/20/20

1/20/20

Warm Up 15 wallballs 10 box jumps 2 min Row Burgener Warm up Strength 15 min to complete Hang Power Snatch. 7-7-5-5-3 Front Squat 10-8-6-4-4 WOD 20 min AMRAP 20 Wallballs 20 Hang Power Snatch 95/65 20 Box Jumps 24/20 20 Front Squats 20/15 Cal Row

1/17/20

1/17/20

Warm Up 3 wall walks 50 Double unders 10 Burpees Tabata ring holds 8 sets 20 sec on 10 sec off 4 sets in full extension 4 Sets in the bottom Burgener warm up Power Snatch Warm up 5 min. 3-3-3 Squat Snatch 14 min EMOM Minute 1-2-3: Snatch Pull + Hang Squat Snatch + […]

1/15/20

1/15/20

Warm up 10 Strict Pull ups 10 TTB 15 Dumbbell Strict Press Strength Warm Up. 7 minutes Jerk Balance 3-3-3-3 Strength 1- 10 minutes Jerk (split or push) 5-5-3-3-3 Strength 2. 10 min Power Clean. Build to working weight for the WOD. 6-4-2-2-2 WOD. 3 RFT. 13 min Cap 12 Power Cleans 135/95 12 C2B […]

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