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 […]

11/11/19

11/11/19

Warm up 10 Burpees 10 pull ups 10 wallballs Burgener Warm up. Snatch 16 min to warm up Hang Squat Snatch and Power cleans Follow Rep scheme 8-6-4-2-2 for each. WOD. 3 4 min AMRAPs in 16 min AMRAP 4 5 Hang Squat Snatch 135/95 10 Burpees rest 2 Min AMRAP 4 10 Power Cleans […]

11/8/19

11/8/19

Warm Up 10 Strict Ring Pull ups 10 Ring dips 15 wallballs 3 Handstand holds x 10 sec each Pick Drill. 15 reps at each position Arms only body + Arms Legs + Body + Arms Row 1500 meters. 8 min Cap WOD 20.5. 20 min cap 40 Ring Muscle ups 80 Cal Row 120 […]

11/6/19

11/6/19

Warm Up 15 Wallballs 15 KBS 15 Slamballs 10 T2B 1 min Plank WOD 15 min AMRAP 15 Wallballs 20/14 15 KBS 55/35 15 Slamballs 20/15 Strength 12 min OHS 8-6-4-2-2 Core Finisher Accumulate 3 min of Hollow Rock

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