9.4.2022Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat [...]

9.3.2022Front Squat (7x1 record heaviest 1)Metcon (AMRAP - Rounds and Reps)4x3 min Amrap w/1:30 min rest 6 kb SDLHP 53/35 (rx+ 70/53) 12 Jumping Lunges 18 Double Unders

9.2.2022Metcon (AMRAP - Rounds and Reps)25 Minute Amrap 5 HSPU 6 Pull Ups (rx+ Bar MU) 1 Power Clean135/95 (rx+ 185/125) 100 M Run

9.1.2022Mobilitywith coachPistol Test (AMRAP - Reps)1 Min Alternating Max pistolsDO THIS FIRST!Metcon (AMRAP - Reps)2:30 min Amrap Max Rope Climbs (rx+ legless) 1:30 restMetcon (AMRAP - Reps)2:30 min Amrap Max KB Ground to Overhead 35/26 [...]

8.31.2022Metcon (Calories)Partner Wod 15 Min Amrap Run 200 M Row for Calories (score = cal) Both partners are working, they switch every time someone completes the run Rest 5 minutesMetcon (AMRAP - Rounds and Reps)15 [...]

8.30.2022Shoulder Press (7x1 record heaviest 1)Metcon (AMRAP - Rounds)16 Min EMOM 1. 10 Toes 2 Bar 2. 6 burpee Box Jumps 24/20" (rx+ 30/24") 3. 12/10 cal Bike (rx+ 15/12) 4. 15 Wall Balls 20/14