WOD’s

  • 3/20/20

    Warm Up

    • 15 wallballs
    • 15 KBS
    • 20 Push ups
    • 50 Double Unders

    Strength. 10 min Sumo Deadlift 7-5-3-3-3-3

    Strength 12 min OHS. 10-8-6-6-6

    WOD 30-20-10. 12 min Cap

    • KBS 55/35
    • Wallballs 20/14
    • OHS 95/65

  • 3/18/20

    Warm up

    • 15 Burpees
    • 5 Wallwalks

    Sprint Dynamics. High knees – Butt Kicks – Leg Swings – Grape vine. Run 400m

    Strength 12 min Clean and Jerk

    8-6-4-2-2-2

    WOD 3 RFT. 20 min cap

    • Run 400m
    • 10 Power Cleans 155/105
    • Run 400m
    • 10 Push Jerks
  • 3/17/20

    Warm up


    • 10 Roll back and reach
    • 10 bird dogs
    • 15 Good mornings
    • 10 fire Hydrants
    • 10 Push ups
    • 10 v sits

    Strength 5 min Deadlift warm up 5-5-5

    Strength EMOM Every :90 for 8 rounds complete 3 12 second Deadlifts @ 65% of your 1 rep. Max weights are 225/155 6 sec up/ 6 sec down

    WOD 21-15-9

    • Deadlifts 225/155
    • TTB

    Post WOD 800m run

  • 3/16/20

    Warm Up

    • 4 wall walks
    • 10 Strict Pull Ups
    • 10 Kipping Swings
    • 10 Box Jumps

    Strength 1 7 Min Strict Press 5-4-3-3-3

    Strength 2 10 min Push Press 10-6-4-2-2

    WOD 6 RFT 16 min Cap

    • 8 HSPU
    • 8 C2B Pull ups
    • 12 Burpee Box Jump Overs 24/20
  • 3/13/20

    Warm Up

    • 5 Strict Pull ups
    • 10 Kipping Pull ups
    • 10 Ring dips
    • 30 Double Unders

    Burgener Warm Up

    Strength 15 min To a build to a 1 Rep Power Snatch 8-6-4-2-2-1-1

    WOD 5 Rounds (each round is 4 min, within that time you must complete the following. Any remaining time in the 4 min is a break)

    • 50 Double Unders
    • 5 Bar MU
    • 5 Power Snatch 155/105

    scaled version

    • 100 Singles
    • 7 pull ups and 7 ring dips
    • 5 Power snatch at 85% of today‚Äôs 1 rep


  • 3/11/20

    Warm up

    • 10 Medball cleans
    • 10 Goblet Squats
    • 5 wall walks

    Burgener warm up w/ shoulder warm up

    Strength 16 min to complete 10 sets of

    • 1 Power Clean + 1 Squat Clean + 2 Push jerks

    increase load each set

    WOD 3 – 3 min AMRAPS 3 min. Break between

    AMRAP 3 of Macho Man @ 135/95

    • 3 Power Cleans
    • 3 Front Squats
    • 3 Push Jerks.

    Rest 3 min

    AMRAP 3 @ 155/105

    Rest 3 min

    AMRAP 3 @ 185/135

    *each round of Macho Man is to be completed without resting the bar down. 1 round equals all 9 movements

  • 3/10/20

    Warm Up

    • 10 Roll Back and Reach
    • 10 Bird dogs
    • 10 Fire Hydrants
    • 15 Good mornings
    • 10 Strict Pull ups
    • 10 Box Jumps

    Strength 18 Build to a 4 Rep Deadlift

    10-8-6-4-4-6-8-10

    WOD 4 RFT 20 min Cap

    • 12 Deadlifts 225/155
    • 16 Box Jumps 24/20
    • 20 Pull Ups
  • 3/9/20

    Warm up

    • 15 Dumbbell Squats
    • 10 Dumbbell push press
    • 10 Burpees

    Running warm up

    • High knees – Butt kicks. – Leg swings.
    • Grapevine. – AC skip
    • Run 400m

    Strength. 15 min to build to a 3 Rep Thruster

    10-8-6-4-3-3

    WOD. 3 RFT. 15 min cap

    • Run 400m
    • 12 Bar facing Burpees over bar
    • 15 Thrusters 95/65
  • 3/6/20

    Warm Up

    • 15 Goblet Squats
    • 15 KB upright rows
    • 15 KBS
    • 5 Wall Walks

    Strength 1 10 Min Sumo Deadlift 8-8-8-8-8

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

    WOD 5 RFT 12 min Cap

    • 12 Sumo Deadlift High Pulls 115/75
    • 10 Shoulder to Overhead

    Core Finsher 3 min Hollow Rock

  • 3/4/20

    Warm Up

    • 15 Medball Cleans
    • 10 Push Ups
    • Row 250m

    Burgener Warm Up

    Strength 10 Min to build to a 3 rep Power Clean

    WOD 20 Min AMRAP

    • 1 round of Chief 3 Power Cleans 135/95 – 6 Push Ups – 9 Air Squats
    • Row 250m
    • 2 Rounds of Chief
    • Row 250m
    • 3 Rounds of Chief
    • etc…..