WOD’s

  • 5/21/19

    Warm Up

    • 20 wallballs
    • 10 Roll back and Reach
    • 20 Good Mornings
    • 10 Bird dogs

    Pick Drill 15 reps each position

    • arms only
    • body and arms
    • legs, body and arms

    2000m Partner row 250m intervals

    Strength 18 min to build to a heavy 2 rep Deadlift 10-10-8-8-6-4-2-2

    WOD: 7 min AMRAP

    • Wallballs 20/14
    • 5 Deadlifts 225/155

    *at the top of each minute perform 5 deadlifts. Start with wallballs, your score is total wallballs

  • 5/20/19

    Warm Up

    • 15 Box jumps
    • 20 KBS 35/25

    Burgner Warm Up

    Strength Warm Up. 5 min Power Snatch 3-3-3-3

    Strength Complex 8 sets. Complete 1 complex every 2 minutes. Increase load each set.

    • 1 Snatch grip deadlift
    • 1 Hang Power Snatch
    • 1 OHS
    • 1 Power Snatch
    • 1 OHS

    WOD. 12 min Cap

    15-12-9 of

    • Power Snatch 115/80
    • Box Jumps 24/20

    Then

    15-12-9

    • OHS
    • Burpees over Bar
  • 5/17/19

    Warm Up

    • 10 KBS
    • 10 Pull Ups
    • 10 T2B
    • 20 Slam balls

    Strength 1. 10 min Bent Over Row 8-8-6-6-4-4

    Strength 2. 10 min Strict Press 10-5-5-5-5

    WOD. 15 min AMRAP

    • 15 KBS 55/35
    • 15 Push Ups
    • 15 Abmat Sit Ups
    • 15 cal Row/200m Run
  • 5/15/2019

    Warm Up:

    • 3 Wall Walks
    • 20 wallballs
    • 10 Box jumps
    • 20 Banded Good Morning

    Ring Hold Tabata 6 rounds 20 sec work 20 sec rest

    • full extension
    • bottom of the dip

    Strength 12 Min OHS Build to a 3 rep 10-8-5-3-3-3

    Partner Tire Flips 36 with a Partner

    WOD 4 RFT 18 min Cap

    • 12 OHS 115/80
    • 200m Run
    • 5 Tire Flips
  • 5/14/19

    Warm Up:

    • 10 Good Mornings
    • 10 Roll Back and Reach
    • 20 KBS

    Burgner Warm Up

    Strength 1: 10 Min Deadlift 2 sec up and 2 Sec down 7-7-7-7-7

    Strength 2: 10 min Power Clean 5-5-3-3-2-2

    WOD: 5 RFT 15 min Cap

    • 15 DL 155/105
    • 10 Burpee over the Bar
    • 5 Power Cleans

  • 5/13/19

    Warm Up:

    • Sprint Dynamics
    • 15 Wallballs
    • 10 Strict Pull ups
    • 15 Push Ups

    WOD Half Murph 35 min Cap (bring your vest if you have one)

    • Run 800m
    • 50 Pull Ups
    • 100 Push Ups
    • 150 Air Squats
    • Run 800m

    *This will be done straight through, meaning you must finish one mevement before moving on to the next

  • 5/10/19

    Warm Up

    • 10 Roll back and Reach
    • 10 Bird dogs
    • 20 Bar Good Mornings
    • 15 KB Upright rows
    • 20 Slam Balls

    Strength- with a partner 16 min to build to an 8 Rep Deficit Deadlift (standing on 45 pound plates) 10-10-8-8-8-8-8

    WOD 4 RFT 15 min Cap

    • 400m Run
    • 15 SDLHP 95/65
    • 9 Burpee Box Jump Overs 24/20

    Core Finisher 1 Min at each position

    • Plank
    • Rt side Plank
    • Hollow Hold
    • Lt side Plank
    • Plank

  • 5/8/19

    Warm Up:

    • 10 Dumbbell Strict press
    • 10 Pull Ups
    • 10 T2B

    Strength 1: 7 min Jerk Balance 3-3-3

    Strength 2: 12 Min Build to a 2 Rep Push Jerk

    WOD: 20 min Partner AMRAP

    • Partner 1: 200m Sandbag Carry 100/80
    • Partner 2:
    • 8 Push Press 75/55
    • 10 Pull Ups
    • 15 Abmat Sit Ups
  • 5/7/19

    Warm Up:

    • 20 bar Good Mornings
    • 15 KBS
    • 3 Wall Walks
    • 15 wallballs

    Strength: 20 min to build to a 2 Rep DL 10-8-6-4–3-2-2

    WOD: 3 RFT 12 min Cap

    • 21 wallballs 20/14
    • 14 HSPU
    • 7 Deadlifts 315/205
  • 5/6/19

    Warm Up: Burgner Warm Up

    2000m Partner Row

    Strength: 10 min to build to a 4 Rep Hang Power Clean 10-8-6-4-4

    WOD: 20 min Cap 28-22-16-10

    • Hang Power Clean 75/55
    • Dumbbell Box Step Ups 20 inch 50/35
    • Cal Row/ run option 800-600-400-200