WOD’s

  • 1/22/20

    Warm Up

    • 15 Good mornings
    • 10 bird dogs
    • 10 fire hydrants
    • 10 Roll back and reach
    • 30 Double Unders

    Strength 15 min to build to a 5 rep Deadlift

    10-8-6-5-5-5-5

    WOD 3 RFT 15 min cap

    • 15 Deadlifts 205/145
    • 20 Dumbbell Front Squats 50s/35s
    • 80 Double Unders

    Core Finisher

    • 2 min Plank
    • 1 min Rt side plank
    • 1 min Lt side plank
  • 1/21/20

    Warm Up

    • 15 medball cleans
    • 10 DB Strict Press
    • 10 strict pull ups
    • 50 Double unders

    Strength 20 minutes to build to a heavy Clean and Jerk

    6 Round Tabata Alternate movements (6 round each movement)

    • Double Unders
    • Abmat sit ups

    WOD 4 RFT 10 min cap

    • 12 Power Cleans 135/95
    • 10 Push Jerks
  • 1/20/20

    Warm Up

    • 15 wallballs
    • 10 box jumps
    • 2 min Row

    Burgener Warm up

    Strength 15 min to complete

    • Hang Power Snatch. 7-7-5-5-3
    • Front Squat 10-8-6-4-4

    WOD 20 min AMRAP

    • 20 Wallballs
    • 20 Hang Power Snatch 95/65
    • 20 Box Jumps 24/20
    • 20 Front Squats
    • 20/15 Cal Row
  • 1/17/20

    Warm Up

    • 3 wall walks
    • 50 Double unders
    • 10 Burpees

    Tabata ring holds 8 sets 20 sec on 10 sec off

    • 4 sets in full extension
    • 4 Sets in the bottom

    Burgener warm up

    Power Snatch Warm up 5 min. 3-3-3

    Squat Snatch 14 min EMOM
    Minute 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (64-67-70%)
    Minute 4: Rest
    Minute 5-6-7: 2 squat snatches (74-77-80%)
    Minute 8: Rest
    Minutes 9-10-11: 1 squat snatch (84-86-88%)
    Minutes 12-13-14: 1 squat snatch (84-86-88%)

    WOD. 3 RFT. 9 min cap

    • 10 Burpees
    • 10 Power Snatch 115/75
  • 1/15/20

    Warm up

    • 10 Strict Pull ups
    • 10 TTB
    • 15 Dumbbell Strict Press

    Strength Warm Up. 7 minutes Jerk Balance

    3-3-3-3

    Strength 1- 10 minutes Jerk (split or push)

    5-5-3-3-3

    Strength 2. 10 min Power Clean. Build to working weight for the WOD. 6-4-2-2-2

    WOD. 3 RFT. 13 min Cap

    • 12 Power Cleans 135/95
    • 12 C2B pull ups
    • 12 Push Jerks
    • 12 TTB

  • 1/14/20

    Warm up

    • 20 wallballs
    • 20 KBS
    • 10 Box Jumps

    1000m Row warm up. Pull easy for the first 200m then 80% effort for the remaining 800m

    Strength warm up 7 min Dumbbell snatch And DB Clean and Jerk (single Dumbbell)

    WOD 22 min Cap. 2 Rounds

    • 500m row,
    • 30 DB (50/35)
    • box step-ups (24/20),
    • 500m row,
    • 30 DB hang C&J,
    • 500m row,
    • 30 DB snatches

    Core finisher 150 Abmat sit ups

  • 1/13/20

    Warm Up

    • 10 Roll back and reach
    • 20 Bar Good Mornings
    • 10 Fire Hydrants
    • 10 Bird dogs
    • 15 Goblet Squats
    • 10 Burpees

    Burgener Warm Up

    Strength 15 Minutes. Every 90 Sec for 10 sets complete

    • 1 Deadlift
    • 1 Power Clean
    • 1 Squat Clean
    • 2 Front squats

    WOD 15 minutes to Complete

    • 10 Squat Cleans 135/95
    • 20 Burpees Over the bar
    • 30 Front Squats
    • 40 burpees over the bar
    • 50 Deadlifts
  • 1/10/20

    Warm Up

    • 10 Strict Pull Ups
    • 10 DB Push Press
    • 15 Medball Cleans

    Strength 20 min to complete

    • Strict Press 5-5-5-5-5
    • Push Press 3-3-3-3-3
    • Jerk 1-1-1-1-1

    WOD 21-15-9 10 min cap

    • Shoulder to Overhead 135/95
    • C2B pull ups
  • 1/8/20

    Warm Up

    • 10 TTB
    • 15 Goblet Squats
    • 15 Dumbbell Strict Press

    Strength OHS 18 min 12-10-8-6-4-2-2-2

    WOD 4 RFT 16 min cap

    • 10 Front Squats 115/75
    • 10 TTB
    • 10 OHS
    • 10 TTB
  • 1/7/20

    Warm Up

    • 15 Push Ups
    • 20 wallballs
    • 10 Ring Dips

    Partner Strength 15 min to build to a 3 Rep Bench Press

    10-8-6-5-3-3-3

    Partner WOD 30 min cap

    50-40-30-20-10

    • Bench Press 125/85
    • Sandbag Ground to over Shoulder 80/60
    • Abmat situps

    ‘each person is responsible for half the reps