WOD’s

  • 11/22/19

    Warm Up

    • 15 good mornings
    • 10 bird dogs
    • 10 fire hydrants
    • 10 roll back and reach
    • 20 slam balls
    • 10 Box Jumps

    Strength 16 min Deadlift 10-8-6-4-3-2-1-1

    WOD 15 min Cap 3-9-15-21-15-9-3

    • Deadlifts 205/145
    • Box Jumps 24/20


  • 11/20/19

    Warm Up

    • 30 Double Unders
    • 15 KBS
    • 10 Strict Pull ups

    Tabata Ring Holds 8 rounds 20 sec on 10 sec off

    • 4 sets in top position
    • 4 sets in bottom position

    Burgener Warm Up. For Hang Snatch

    Strength 12 min Hang Snatch 5-5-5-5-5-5

    WOD. 3 RFT. 13 min cap

    • 90 Double Unders
    • 30 Alt Dumbbell Snatch 50/35
  • 11/19/19

    Warm Up

    • 15 Med Ball Cleans
    • 10 Burpees

    Burgener Warm up

    Strength 15 min Clean Warm Up 1 set every :90

    • 1 Power Clean
    • 1 Front Squat
    • 1 Squat Clean

    WOD. 20 min AMRAP

    • 3 Power Cleans 135/95
    • 6 Front Squats
    • 9 Burpees
    • 12 Air Squats
  • 11/18/19

    Warm up

    • 30 Double unders
    • 15 Dumbbell Press
    • 20 KBS

    Strength. 15 min To build to a a 3 Rep Push Press

    10-8-6-4-4-3-3-3

    WOD 7 RFT 16 min Cap

    • 5 Push Press 155/105
    • 10 KBS 55/35
    • 20 Double Unders

    Finisher 100 Abmat Sit-ups

  • 11/15/19

    Warm up

    • 10 Good mornings
    • 10 bird dogs
    • 10 fire hydrants
    • 10 Roll back and reach
    • 15 KB sumo DL high pulls
    • 3 wall walks

    strength 18 min To build to a heavy 2 rep Deadlift

    12-10-8-6-4-2-2-2

    WOD 15 min Cap. 5 RFT

    • 15 Deadlifts 225/155
    • 15 Wallballs 20/14
  • 11/13/19

    Warm Up

    • 15 Push Ups
    • 10 Box Jumps
    • 20 Slam balls

    Strength 15 minutes to Build to a 5 Rep Bench with a partner 10-8-6-5-5-5

    Partner WOD 24 min Cap 6-12-18-24-30-36

    • Bench 115/75
    • Sandbag Ground to Over Shoulder 80/60
    • Slam balls 20/14

  • 11/12/19

    Warm up

    • 30 double unders
    • 20 KBS
    • 15 Goblet Squats
    • 10 bird dogs
    • 10 Good mornings
    • 10 fire hydrants

    Strength 18 Min to anyone to a heavy 2 rep Back Squat. 12-10-8-6-5-4-3-2-2

    WOD. 14 min Cap

    • 50 Cal Row
    • 100 KBS 55/35
    • 200 Double Unders

    Core Finisher 1 Min at each movement

    • Plank
    • Hollow Rock
    • Rt side Plank
    • Flutter Kicks
    • Lt side plank
  • 11/11/19

    Warm up

    • 10 Burpees
    • 10 pull ups
    • 10 wallballs

    Burgener Warm up. Snatch

    16 min to warm up Hang Squat Snatch and Power cleans Follow Rep scheme 8-6-4-2-2 for each.

    WOD. 3 4 min AMRAPs in 16 min

    AMRAP 4

    • 5 Hang Squat Snatch 135/95
    • 10 Burpees

    rest 2 Min

    AMRAP 4

    • 10 Power Cleans 135/95
    • 20 Pull-ups

    rest 2 min

    AMRAP 4

    • 15 Box jump Overs 24/20
    • 30 wallballs 20/14
  • 11/8/19

    Warm Up

    • 10 Strict Ring Pull ups
    • 10 Ring dips
    • 15 wallballs
    • 3 Handstand holds x 10 sec each

    Pick Drill. 15 reps at each position

    • Arms only
    • body + Arms
    • Legs + Body + Arms

    Row 1500 meters. 8 min Cap

    WOD 20.5. 20 min cap

    • 40 Ring Muscle ups
    • 80 Cal Row
    • 120 Wallballs 20/14
    • You may partition the reps however you’d like

  • 11/6/19

    Warm Up

    • 15 Wallballs
    • 15 KBS
    • 15 Slamballs
    • 10 T2B
    • 1 min Plank

    WOD 15 min AMRAP

    • 15 Wallballs 20/14
    • 15 KBS 55/35
    • 15 Slamballs 20/15

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

    Core Finisher Accumulate 3 min of Hollow Rock