Warm-up: 200m run then 3rds of: 10 OH KB Walking Lunge Steps 6 False Grip Ring Row 4 Push-up to Spiderman Strength: Back Squat 8@65%, 8@70%, 6@80%, 6@85% 3rds 6 OHS (75/55) 8 Box Jump (24/20) *step down only 10 Reverse Front Rack Lunge (75/55) 12 Pull-up Finish: 3 sets of 20 Banded Hamstring CurlsRead More

Warm-up: 200m run then 3rds of: 5 Strict Chin-up 6 Thruster (45/35) 7 Good Morning Strength: Front Squat 6@65%, 6@70%, 6@80%, 6@85% WOD: 4rds 6 Deadlift (225/155) 8 Ring Dip 10 Goblet Squats (53/35) 12 DURead More

Mobility: Shoulders Prehab/Rehab: I’s Y’s T’s W’s Skill: Pistols or Weighted Pistols WOD: 2-person team 5 sets each for total time 300m row + 20 sit-ups Partner A completes the row AND the sit-ups before Partner B may begin on the row.Read More

Warm-up: 200m run then 3rds of: 6 OH Plate Step-up 8 Single Arm KB Row (each arm, heavy) 10 Hollow Rock “Jennifer” 26min AMRAP 10 Pull-up 15 KBS (53/35) 20 Box Jump (24/20) *Step-down only Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in […]Read More

Warm-up: 200m run then 3rds of: 10 Nose to Wall Shoulder Taps 10 Shoulder Dislocates 10 OHS w/ PVC Strength: Every 2min x 10min Jerk Dip + Pause Jerk + Jerk (focus on technique and positioning, not load) Oly: 1) Every 90sec x 15min (10sets) Hang Power Clean + Power Clean + Jerk 2) 4 […]Read More

Warm-up: 200m run then 3rds of: 10 Glute Bridge with kick out 6 Push-up to spiderman 10 Walking Lunge Strength: Back Squat 8@65%, 8@70%, 6@80%, 6@85% WOD: 3rds 400m run 20 Front Rack Barbell Lunges (125/85) 10 Strict Pull-up (no chin-ups)Read More

Warm-up: 200m run then 3rds of: 5 Strict T2B @ 3111 8 OH Plate Step-up Strength: Front Squat 8@65%, 6@70%, 6@75%, 6@80% WOD: 5 MU 5 Deadlift 20 Wall Ball 4 MU 4 Deadlift 20 Wall Ball 3 MU 3 Deadlift 20 Wall Ball 2 MU 2 Deadlift 20 Wall Ball 1 MU 1 Deadlift […]Read More

Mobility: Lax Ball Thoracic Spine Roll Out Skill: TGU Skill EMOM x 20 1) 6 Reverse Burpee or Pistol 2) 2 Rope Climb or Legless Rope Climb 3) 3 Wall Walk 4) 5 Parallette Pass thru w/ push-up & dip 5) 6-8 Bent Over Barbell Row (heavy)Read More

Burgenger Warm-up Take 15min to build to today’s heavy Snatch WOD: 5rds 6 Snatch @65% of today’s heaviest Snatch (full) 200m runRead More

Warm-up: 200m run then 2rds of: 10 Single Arm OH Lunge w/ KB 10 Hollow Rock Skill EMOM x 12 Even: 5 Strict HSPU or Deficit SHSPU Odd: 30 DU WOD: 1) Row for Cal 2) Burpee 3) Sit-up 4) Russian KBS to eye level 5) Rest Stations. 45sec work, 15sec rest/transition. Record lowest score […]Read More