02/20/19

02/20/19

Warm Up Burgner Warm Up   10 Pull Ups 3 Wall Walks 20 Wallballs Strength 1 10 Min Snatch Balance 5-4-3-3-3-3 Strength 2  12 min to build to a 3 Rep Power Snatch WOD  12 min Cap 50/35 Cal Row 27 C2B Pull Ups 21 Power Snatch 115/80 15 OHS 9 Squat Snatch  

2/19/19

2/19/19

Warm Up 20 Med Ball Cleans Burgner Warm Up Strength Warm Up  6 min Squat Clean Warm Up Strength 2 Clean EMOM 14 min 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 squat clean (82-84-86%) WOD […]

2/18/19

2/18/19

Warm Up 5 wall walks 10 Roll Back and Reach 20 Good Mornings 20 KBS 10 Steict Pull ups Strength 1. 12 min to build to a 5 rep DL 10-8-6-5-5-5 Strength 2. 10 min to build to a 5 Strict Press 10-8-6-5-5 WOD. Diane. 8 min cap  21-15-9 Deadlift 225/155 HSPU.  35 pound plates […]

2/15/19

2/15/19

Warm Up 5 Round Tabata Double Unders Medball Cleans Strength 5 Rep Push Press. 16 minutes 10-8-6-5-5-5-5 WOD 4 Rounds  14 min Cap 50 Double unders 10 Dumbbell Thrusters 50/35 15/10 cal row 20 Abmat Sit ups

2/13/19

2/13/19

Warm up 10 Air Squat 20 Good Morning 10 Bird Dogs each side 10 Fire Hydrants each side Strength  30 minutes to PR your Back Squat   WOD  8 min Cap 15-12-9-6-3 Hang cleans 135/95 wallballs 20/14 the goal is to complete the WOD so choose weights appropriately  

2/12/19

2/12/19

Warm Up 10 Push Ups 10 Pull ups 40 Double Unders Strength. Bench Press w/partner. 25 min 10-9-8-7-6-5-4-3-2-1.  Increase load each set WOD 12 min Cap   21-15-9 KBS 55/35 Burpees Abmat Sit Ups    

2/11/19

2/11/19

Warm up 20 bar good morning 20 KBS 10 Roll Back and Reach 10 pull ups Burgner Warm Up Strength 1 10 Snatch grip Deadlift 5 Rep 10-8-5-5-5 Strength 2. 10 min Hang Power Snatch 5 Rep. 10-7-5-5-5 WOD 14 min AMRAP 3 Power Snatch 135/95 1 MU. Ring or Bar/ 5 Pull Up 12 […]

2/8/19

2/8/19

Warm Up 20 wallballs 10 Box Jumps Burgner Warm Up Strength 1- 14 min to build to a 2 rep Back Squat with a 1 Sec pause at the bottom 8-6-4-4-2-2 Strength 2- 6 min clean warm up WOD. Open 18.2 12 min 1-10 Ladder Dumbbell Squats 50/35 Bar Facing Burpee over the bar with […]

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