10-14-19

10-14-19

Warm Up 15 Push ups 20 good mornings 10 Roll back and reach. 20 wallballs Strength. 15 min. In Teams of 3 you need to warm up Bench Press, Front Squat and deadlift. WOD in teams of 3 complete the following 27 min clock 7 min AMRAP of Bench Press 50 Reps 135/95 50 Reps […]

Coach Tony BDAY WOD

Coach Tony BDAY WOD

Warm Up 20 Wallballs Burgner Warm Up Strength Warm UP w/ Partner 7 minutes to build to a 3 rep thruster 7 minutes to build to a 3 rep Hang Power Snatch Coach Tony Birthday Partner WOD For time  40 MINUTE CAP 40 Pull Ups 40 Push Press 95/65 40 Hang Power Clean 40 T2B […]

10/11/19

10/11/19

Warm Up 10 Burpees 15 Dumbbell Press Burgener Warm Up Strength 1 10 min Power Snatch. 5-5-5-5-5 Strength 2 10 min Clean and Jerk. 5-5-5-5-5 WOD. 20.1. 15 min Cap. 10 Rounds 8 Ground 2 Overhead 95/65 10 Bar facing Burpees over Bar

10/9/19

10/9/19

Warm Up 20 med ball cleans 10 Burpees Burgener Warm Up Strength Warm Up. 5 min Hang Power Clean 5-5-5 Clean Complex Every :90 sec complete the following for 8 sets. Start at 60% of your 1 rep Power Clean. Try to add 5% each set to build to 95% 1 Power Clean 1 Front […]

10/8/19

10/8/19

Warm Up 10 Pull ups 10 KBS 3 wall walks Strength 10 min Strict Press 8-8-5-5-3-3 Tabata Mash Up 24 Rounds 20s on/ 15s off KBS 55/35 Strict Pull ups Strict HSPU. 1 pad no plates 1 mile Run

10/7/19

10/7/19

Warm Up 20 Goblet Squats 15 Box Jumps 20 Good Mornings 800m Run Strength 15 min to build to a 3 Rep Split Squat. 10-8-6-5-3-3 WOD 15 min cap 10-20-30-40-50. Alt pistols after each round 10 TTB Finisher 800m Run

10/4/19

10/4/19

Warm up 20 good mornings 10 bird dogs 10 fire hydrants 10 Roll back and reach 3 wall walks 20 slamballs Strength Deadlift 15 min. 8-8-6-6-4-4-2-2 WOD For time: 20 min cap21 deadlifts, 225/155.21 handstand push-ups15 deadlifts, 15 handstand push-ups9 deadlifts, 9 handstand push-ups21 deadlifts, 315/205.6 wall walks15 deadlifts, 6 wall walks9 deadlifts, 6 wall […]

10/2/19

10/2/19

Warm Up 10 Burpees 20 wallballs 20 KBS Burgener Warm Up Strength Warm Up. 5 min Power Snatch 5-5-5 Strength 16 min to complete 9 of the following complexes 1 Power Snatch 1 Squat Snatch 2 OHS WOD. 12 min Cap 21 Burpees 21 Power Snatch 115/85 15 Burpees 15 OHS 9 Burpees 9 Squat […]

10/1/19

10/1/19

Warm Up 50 Double unders 10 TTB 20 Good Mornings Partner Row. 1 min warm up each. Easy pace then 130 Calories for time Warm up Run 800m WOD. 5 rounds on the 5 min Each 5 min you must complete 400m Run 12/9 cal Row 15 TTB Rest if you finish before 5 min […]

9/30/19

9/30/19

Warm Up 10 DB Strict Press 15 KBS 20 Jumping Lunges Strength 20 min Strict Press. 5-5-5-5 Push Press 5-5-5-5 Push jerk 3-3-3-3 WOD 12 min AMRAP 21 KBS 55/35 14 Reverse Lunges with KB 7 Push Jerks 165/115

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