2/28/20

2/28/20

Warm Up 8 round Tabata Wallballs 20/14 KBS 35/25 Strength 1 12 min Sumo Deadlift High Pull 8-8-8-8-8 Strength 2 12 min. Push Press 8-8-6-6-4-4 WOD Air Force 12 min Cap 20 Thrusters 95/65 20 Sumo Deadlift High Pulls 20 Push Jerks 20 OHS 20 Front Squats AT THE TOP OF EACH MINUTE PERFORM 4 […]

2/26/20

2/26/20

Warm Up 20 jumping lunges 20 Medball Cleans 10 Strict toes to bar Burgener warm Up 5 Min Power Clean Warm Up 5-5-5 Squat Clean 14 min EMOM Minute 1-2-3: 3 squat cleans (62-65-68%) Minute 4: Rest Minute 5-6-7: 2 squat cleans (72-75-78%) Minute 8: Rest Minutes 9-10-11: 1 squat clean (82-84-86%) Minutes 12-13-14: 1 […]

2/25/20

2/25/20

Warm up 10 Roll back and reach 10 Fire hydrants 10 Bird dogs 15 Good mornings 10 Strict Pull Ups 3 wall walks 10 Ring dips or push ups 2 min Warm up row Strength Deadlift 15 min 6-6-6-6-6-6-6 WOD 4-4 min AMRAPS. 3 min Break between each Buy in. 400m row. With remaining time […]

2/24/20

2/24/20

Warm Up 15 Wallballs 10 Box Jumps 20 KBS 50 Double Unders Burgener warm Up 15 minutes to build to a heavy complex (Minimum 8 complexes) 1 Squat Clean 2 Front Squats WOD 15 Min EMOM Min 1. 5 Front Squats 185/135 Min 2. 10 Burpees Box Jump Overs 24/20 Min 3. 50 Double Unders. […]

2/19/20

2/19/20

Warm Up 3 wall walks 10 Hand release push ups 50 Double Unders Strength. Bench Press w/ Partner 18 min 20-15-10-5-10-15-20 Partner WOD. 4 Rounds (Each is responsible for half the reps) 40 Bench press @ 80% of today’s 5 rep 26 Shoot throughs 100 Double Unders Finisher. 3 min Plank

2/18/20

2/18/20

Warm Up 10 Roll back and Reach 15 Good Mornings 10 Fire hydrants 10 Bird dogs 10 Strict pull ups 15 Push ups Strength 1 5 min deadlift warm up 5-5-5 Strength EMOM. 8 min. Every min complete 4 – 8 sec Deadlifts (4 seconds up and 4 seconds down) 135/95 or 50% of your […]

2/17/20

2/17/20

Warm Up. 8 round Tabata Medicine ball cleans 20/14 Box jumps 20/16 Warm up row 750 m Strength 18 min to build to a heavy Back Squat 10-8-6-4-2-2-2-2 WOD 16 min AMRAP 500m Row 8 sandbag Cleans 100/80 8 sandbag squats

2/14/20

2/14/20

Warm Up 10 Strict Pull ups 15 KBS 10 TTB 20 Good Mornings Burgener Warm Up Strength 1. Snatch Grip Deadlift 10 Min 8-8-8-8 Strength 2 10 min Hang Power Snatch. 8-6-4-2-2-2 WOD 15 Min AMRAP 60 Double Unders 12 TTB 15 Hang Power Snatch 115/80

2/12/20

2/12/20

Warm up 15 Medball Cleans 15 Dumbbell press 15 KBS 50 double Unders Burgener Warm Up Strength 15 Min to complete 10 Complexes 1 Power Clean 1 Squat Clean 2 Front Squats WOD 7 RFT 12 min Cap 5 Power Cleans 135/95 15 Wallballs 20/14 Core Finisher. 100 Abmat Sit ups

2/11/20

2/11/20

Warm up 10 Roll Back and Reach 10 Fire Hydrants 10 Bird dogs 10 Good mornings 20 KB sumo deadlift high pulls 35/25 Pick Drill. 15 reps each position Arms only body and arms legs + body + arms Partner Row 2500m. 10 min cap Strength Deadlift 12 min 8-8-8-8-8-8. Each Rep should use the […]

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