Thursday April 5th WOD

Core Strength: (10min)

Front Rack Single Arm KB Squats  2x8 each side. 3 sec down, 2 count pause, up fast.

KB Suitcase Hold: Hold a weight in one hand, switch hands as needed for 4 total minutes

The Burgener Warm-Up

Strength: 20min to  Find a 1RM Snatch or 1RM Clean and Jerk

Choose which variation works best for you. Squat or Power

Conditioning: 12min total time (Go hard and fast!)

5min Amrap 21 Mountain Climbers 21 Toes to Bar  21 Push Jerk(115/75)

rest 2 min 

5min Amrap 15 Mountain CLimbers 15 Toes to Bar  15 KBS (55/35)

45 views0 comments

Recent Posts

See All

Monday July 26th WOD

Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats

Friday June 23rd WOD

Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(

Thursday July 22nd WOD

Strength: Bench Press 4x8 @ 75% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: (15min CAP) 10 Rounds 15 Abmat Sit-ups 15 Double Dumbbell Floor Press (50/35) 15 Slam Balls