12/6/19

12/6/19

Warm up 15 wallballs 10 Box jumps 10 DB Press 30 Double Unders Pick Drill. Partner Row 2000m for time Strength 10 min to build to a 5 rep Thruster 8-7-5-5-5 WOD 18 min EMOM Min 1. 10 Thrusters 95/65 Min 2. 40 Double Unders/ 80 singles Min 3. 200m Row

12/4/19

12/4/19

Warm Up 10 Roll Back and Reach 20 Bar Good Mornings 10 Bird dogs 10 Fire Hydrants 10 Strict Pull Ups 15 KBS Strength 15 minute Deadlift 10-8-6-4-4-4 WOD 15 min cap 100 Deadlifts 225/155 or 60% of your 1RM *Everytime you break you must complete 5 Pull Ups 10 Push ups 15 air squats […]

12/3/19

12/3/19

Warm Up 3 wall walks 10 DB Strict Press 20 Medball Cleans Burgener Warm UP Strength 16 min to build to a Heavy 2 Rep Power Clean 8-7-6-5-4-3-2-2 WOD 12 Min AMRAP 3 HSPU 3 Power Cleans 205/135 6 HSPU 3 Power Cleans 9 HSPU 3 Power Cleans 12 HSPU 3 Power Cleans 15 HSPU […]

12/2/19

12/2/19

Warm Up 30 Double Unders 15 wallballs 10 TTB 10 Ring Dips Skill Warm Up for Muscle ups 7 min Strict Pull ups/ Banded Pull Ups/ Ring rows Bar Muscle Ups/ Jumping Muscle ups/ Ring Dips Strength Warm Up 5 Min Dumbbell Snatch 5-5-5-5 WOD 20 Min AMRAP 100 Double unders/ 200 singles 50 Wallballs […]

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

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