top of page
Search

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 APRIL 15TH WOD

STRENGTH: PUSH PRESS: FIND A 3 REP MAX CONDITIONING: 5 Rounds 15 Push Press(125/85) (115/75) 10 Box Jump Overs (24/20) 5 Pull ups

Saturday April 13th WOD

Partner WOD: For time: Buy-in: 1200m row (split) Then, 20 rounds of: 10 KBS (70/55) 8 Back Squats 135/95 lbs, 6 Alt DB Snatches (50/35) 4 Toes to bars Then, buy-out: 1200m row (split) Partners will al

Friday April 12th WOD

Strength: 10min Emom 1 Power Snatch 1 Hang Power Snatch 2 OHS Conditioning: 5 rounds 50 Dubs 5 Pull ups 5 T2B 30 Air Squats

bottom of page