3.28.2022Get signed up for the Individual In house Throwdown 4/2 8amBurgener 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 [...]

3.27.2022800m Run (Time)Max Effort 800m Run2 minute rest1000m Row (Time)Max Effort 1000m Row2 min rest400m Run (Time)Max Effort 400m Run1 min rest500m Row (Time)Max Effort 500m Row1 min rest100 Meter Run (Time)100 Meter Run2 xs [...]

3.26.2022Deadlift (5@75%, 3@85%, max @ 95%)Metcon (Time)min 0-5 12-9-6 for Time DB Squat clean 30/20 (rx+ 50/35) Ring DipsMetcon (Time)min 5-10 20-15-10 for time Double Unders Russian KB Swings 35/26 (rx+ 53/35)Metcon (Time)min 10-15 12-9-6 [...]

3.25.2022Metcon (Time)For Time 35 min CAP Hill Mile 100 steps walking lunge 100 Meter farmers carry 50/35 (rx+ 70/53) 50 Jumping Squats 100 M Single Arm OH Carry - same weight as farmers carry 500 [...]

3.24.2022Skill Workjump ropeAccessory Work3x 6 ea. ATG split squat 6 partner nordics 6 banded sissy 6 ea.single leg RDLMetcon (Time)5 RFT 50 Double Unders 10 T2B 10 DB Hang Squat Cleans 35/20 (rx+ 50/35) 50 [...]

3.23.2022Shoulder Press (5@75%, 3@85%, max @95%)Metcon (AMRAP - Rounds and Reps)8 min AMRAP 4 Power Snatch 75/55 (rx+ 115/75) 6 Box Jump 24/20" (rx+ 30/24")Mobilitymobility with coach