WOD’s

  • 10/23/18

    Burgner Warm Up

     

    Strength 1:  15 Min Hang Power Clean   6-5-4-3-2-2-2-2

    Strength 2:  Warm Up Over Head Lunge 5 minutes

    WOD: 4 RFT

    • 20 OH Lunges 135/95
    • 15 Abmat Sit Ups w/slam ball 20/15
    • 30 DU’s

     

  • 10/22/18

    Warm Up

    • 20 Bar good mornings
    • 10 roll back and reach
    •  15 wallballs

    Strength 1. Push Press 12 minutes

    3-3-3-3-3. Start at 50% of your 1 RM and build to 85%

    Strength 2 Sumo DL High Pull 8 minutes

    5-5-5-5 Build heavier than the workout weight

    WOD:  Fight Gone Bad  3 Rounds

    • Wallballs 20/14
    • SDLHP 75/55
    • Box Jump 20 inch
    • Push Press 75/55
    • Calorie Row
    • rest 1 Min

    spend 1 minute at each station.  Score is total reps for the workout.  1 calorie = 1 Rep

  • 10/19/18

    Warm Up:  Tabata 5 rounds each movement

    • Slam balls
    • Burpees

    Strength:  15 Minutes Back Squat  10-10-8-8-6-6-4-4

    WOD:  18 Minute AMRAP

    • 15 Ring Dips
    • 15 Med Ball Cleans 20/14
    • 15 T2B
  • 10/17/18

    Warm up

    • 3 wall walks
    • 20 wallballs
    • 10 T2B

    Strength  Push Press 16 Minutes 10-8-6-5-4-3-3-3

    WOD 4 Rounds

    • 10 Deficit HSPU (45+35 pound plates)
    • 20 Wallballs 20/14
    • 30 Abmat situps
    • 40 Double unders
  • 10/16/18

    Burgner Warm Up

    Strength 1- Snatch Balance 7 minutes

    3-3-3-3

    Strength 2 – warm up your Power Snatch for the WOD. 3-3-3.   3 minutes

    WOD 9 min AMRAP

    • 3 Power Snatch 75/55
    • 3 Box Jump 24/20
    • 6 PS
    • 6 Box Jump
    • 9 PS
    • 9 Box Jump
    • 12 PS
    • 12 Box Jump
    • etc

    7 minutes to PR your Power Snatch

  • 10/15/18

    Warm Up

    • 20 Good Mornings
    • 10 Pull Ups
    • 20 KBS

    Strength. 18 Minutes to build to a 1 Rep Deadlift

     

    WOD  21-15-9

    • DL 225/165
    • C2B
    • Pistols (each leg are 21-15-9)
  • 10/12/18

    Warm Up

    • 20 Wallballs
    • Burgner Warm Up

    Strength Warm UP w/ Partner

    • 5 minutes to build to a 3 rep thruster
    • 5 minutes to build to a 3 rep Hang Power Snatch

    Coach Tony Birthday Partner WOD For time  35 MINUTE CAP

    • 39 Pull Ups
    • 39 Thrusters  95/65
    • 39 Hang Power Snatch
    • 39 T2B
    • 39 Back Squats
    • 39 T2B
    • 39 Hang Power Snatch
    • 39 Thrusters
    • 39 Pull Ups

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

  • 10/10/18

    Warm Up

    • 20 Push ups
    • 20 KBS

    Strength  20 minutes to build to a 5 rep Bench Press w/partner

    WOD 3 Rounds Partner WOD

    • 30 Bench Press 155/85
    • 50 Slamballs 20/15
    • 40 Box Jumps 24/20

    *each partner is to do equal reps.

  • 10/9/18

    Warm Up WOD  (75% effort) 2 Rounds (10 min Cap)

    • 50 Double Unders
    • 10 Burpees
    • 20 Pistols
    • 10 pull ups

    Strength 15 min  Bulgarian Split Squat  Build to  heavy 3 rep on each leg

    WOD  15 Min Cap  3 Rounds

    • 25 Wallballs 20/14
    • 20 Pull ups

    Finisher if time allows 3 minute plank

  • 10/8/18

    Warm Up

    • 20 wallballs
    • 20 goblet Squats 45/30
    • 750m Row

    Strength. 12 minutes to build to a 5 rep touch and go Clean and Push Jerk

    *your goal is to build just above the working weight for the WOD

     

    WOD Every 4:00 for 5 Rounds

    • 30 Air Squats
    • Cal Row 20/15 (Optional 400m Run)
    • 7 Ground to Overhead 135/95 (C&J/Snatch)

    *you have 4 minutes to complete the above movements. After you finish the round you have the remainder of the 4 minutes to rest until the next round starts.