WOD’s

  • 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 155/95
    • AMRAP 185/135

    Rest 3 min

    7 min AMRAP Front Squat

    • 50 Reps 135/95
    • 50 Reps 155/105
    • AMRAP 185/135

    Rest 3 min

    7 min AMRAP Deadlifts

    • 50 Reps 185/135
    • 50 Reps 225/155
    • AMRAP 275/185

    Score is total reps. Trade off as often as needed

  • 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
    • 40 Back Squats
    • 40 Ring dips
    • 40 Back Squats
    • 40 T2B
    • 40 Hang Power Clean
    • 40 Push Press
    • 40 Pull Ups

    *EACH PERSON IS RESPONSIBLE FOR ALL REPS.  ONE PERSON WORKING AT A TIME

  • 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

    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 Squat
    • 1 Power Clean
    • 1 Squat Clean

    WOD. 10 min Cap

    10-8-6-4-2 Power Cleans

    2-4-6-8-10 Burpee over the Bar

    Clean weights. 155/105, 175/115, 195/125, 205/135, 225/155


  • 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

    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

    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 cap
    21 deadlifts, 225/155.
    21 handstand push-ups
    15 deadlifts,
    15 handstand push-ups
    9 deadlifts,
    9 handstand push-ups
    21 deadlifts, 315/205.
    6 wall walks
    15 deadlifts,
    6 wall walks
    9 deadlifts,
    6 wall walks

  • 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 Snatch
  • 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 then repeat

  • 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