WOD’s

  • 2/17/20

    Warm Up. 8 round Tabata

    • Medicine ball cleans 20/14
    • Box jumps 20/16

    Warm up row 750 m

    Strength 18 min to build to a heavy Back Squat

    10-8-6-4-2-2-2-2

    WOD 16 min AMRAP

    • 500m Row
    • 8 sandbag Cleans 100/80
    • 8 sandbag squats

  • 2/14/20

    Warm Up

    • 10 Strict Pull ups
    • 15 KBS
    • 10 TTB
    • 20 Good Mornings

    Burgener Warm Up

    Strength 1. Snatch Grip Deadlift 10 Min 8-8-8-8

    Strength 2 10 min Hang Power Snatch.
    8-6-4-2-2-2

    WOD 15 Min AMRAP

    • 60 Double Unders
    • 12 TTB
    • 15 Hang Power Snatch 115/80
  • 2/12/20

    Warm up

    • 15 Medball Cleans
    • 15 Dumbbell press
    • 15 KBS
    • 50 double Unders

    Burgener Warm Up

    Strength 15 Min to complete 10 Complexes

    • 1 Power Clean
    • 1 Squat Clean
    • 2 Front Squats

    WOD 7 RFT 12 min Cap

    • 5 Power Cleans 135/95
    • 15 Wallballs 20/14

    Core Finisher. 100 Abmat Sit ups

  • 2/11/20

    Warm up

    • 10 Roll Back and Reach
    • 10 Fire Hydrants
    • 10 Bird dogs
    • 10 Good mornings
    • 20 KB sumo deadlift high pulls 35/25

    Pick Drill. 15 reps each position

    • Arms only
    • body and arms
    • legs + body + arms


    Partner Row 2500m. 10 min cap

    Strength Deadlift 12 min 8-8-8-8-8-8.
    Each Rep should use the pace of 1 second up and 2 seconds down

    WOD. 15 min Cap

    • 1500m Row
    • 30 Deadlifts 245/165
    • 45 Burpees
  • 2/10/20

    Warm up

    • 3 wall walks
    • 10 Strict Pull ups
    • 15 Dumbbell Press
    • 15 Dumbell squats

    Strength 1 8 min Strict Press 7-7-7-7

    Strength 2. 8 min Front Squat. 10-10-10-10

    WOD. Mary 20 min AMRAP

    • 5 HSPU
    • 10 Alt Pistols
    • 15 Pull ups
  • 2/7/20

    Warm Up

    • 15 Good Mornings
    • 10 Bird Dogs
    • 10 Fire Hydrants
    • 20 Slam balls
    • 10 burpees

    Core war up 2 Min Plank

    Strength: 12 Min High Hip Deadlift (light weights)

    10-10-8-8-8-8

    WOD 16 min AMRAP

    • 32 Deadlifts 115/85
    • 16 Overhead Lunges (same bar)
    • 8 Bar facing Burpees over the bar

  • 2/5/20

    Warm Up

    • 15 wallballs
    • 10 Strict pull ups
    • 30 Double Unders
    • 10 Dumbbell Strict Press

    Strength. 18 min

    Strict Press 5-5-5-5

    Push Press. 3-3-3-3

    Push Jerk 2-2-2-2

    WOD 13 min Cap 5 Rounds

    • 20 Wallballs 20/14
    • 10 Pull ups
    • 5 T2B


  • 2/4/20

    Warm up

    • 15 Good mornings
    • 10 Bird dogs
    • 10 Fire hydrants
    • 10 Roll back and reach
    • 3 handstand holds x10 sec

    Strength 20 min to build to a 1 rep Deadlift.
    10-8-6-5-4-3-2-1

    WOD 16 min cap Alternate movements

    • 9-7-5 wall walks
    • 27-21-15 Deadlifts 225/155

    Post WOD 800m run

  • 2/3/20

    Warm Up

    • 20 wallballs
    • 10 Medball cleans
    • 50 Double Unders
    • 500m Row

    Burgener Warm Up

    Strength 15 Min to build to a 3 Rep Power Clean

    10-8-6-5-3-3

    WOD. 16 min Cap

    • 100 Air Squats
    • 50/40 Cal Row
    • 25 Hang Power Cleans 135/95
    • 100 Abmat Sit ups
  • 1/31/20

    Warm up

    • 10 Roll back and reach
    • 10 fire hydrants
    • 10 bird dogs
    • 20 Good mornings
    • 15 wallballs

    Strength 16 min Deadlift

    • 12-10-8-8-5-5-5-5

    WOD 12 min AMRAP

    • 15 Deadlifts 185/120
    • 15 Wallballs 20/14