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THURSDAY 150430

Warm-up: Run 400m  Samson lunges down Inch worm down with an upward dog pose 10 push ups 10 pull-ups Pigeon pose 1 minute each side Lax to plantar 10 dislocates WoD: Every minute, on the minute, for 30 minutes… Minute 1 – 30 Double-Unders -OR-…

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WEDNESDAY 150429

Warm-up: Row 500m Inch worms down Broad jumps back 15 leg swings 15 wall squats Lax to hips Strength: Front Squat… *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 –…

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TUESDAY 150428

Warm-up: Row 500m 10 push ups 10 GHD Sit-ups Bear crawl down Inch works back 200m run Skill: Two sets of… 60 Seconds of Muscle-Ups Rest 60 seconds 60 Seconds of Alternating Pistols with Kettlebell if possible Rest 60 seconds 60 Seconds of Strict Handstand…

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MONDAY 150427

Warm-up: 400m jog or row Crossover symmetry 15 leg swings 15 barbell front squats Bear crawl down Inch worm back Barbell: Every two minutes, for 20 Minutes (10 sets): High Hang Clean + Hang Clean + Clean Build to a heavy complex for the day….

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SATURDAY 150425

Warm-up: Row 750m Crossover symmetry 10 burpees Then 3 rounds not for time… (Skill work) 40-50 double Unders 3-5 Muscle ups or 8 pull-ups  30 sec hand stand holds on wall or 10m handstand walks WoD: Complete as many rounds and reps as possible in…

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FRIDAY 150424

Warm-up: Row 500m Crossover symmetry 15 squats 15 good mornings 10 scap push ups 200m jog 15 leg swings Accesory work: Every 2 minutes, for 10 minutes (5 sets)… 20-22 Walking Lunges (79/53# KBs in each hand) Remember these from a few weeks ago?  Goal…

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Are you making deposits or taking withdrawals?

Have you ever gotten that sense of accomplishment when a project is complete but dreaded the start of it….even procrastinated “it” for as long as possible.  You know- had weeds taller than your kids, or small things growing off that pile of dishes in the…

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THRUSDAY 150423

Warm-up: Row 500m Crossover symmetry 3 wall walks 10 behind the neck snatch grip push press w/ barbell 15 leg swings 10 OH squats 10 push ups Group Burgener’s warm up Barbell: Every 2 minutes, for 20 minutes (10 sets)… High Hang Snatch + Hang…

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WEDNESDAY 150422

Warm-up: 400m jog Bear crawl down Zombie back 3 Rounds not for time… 5 burpee pull-ups  10 push ups 15 squats Lax to shoulders Mash lat on roller Strength: Three sets of… Weighted Pull-Ups x 2-3 reps Rest 30 seconds Strict Pull-Ups x Max reps…

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TUESDAY 150421

Warm-up: Run 400m  15 leg swings 10 jumping lunges 15 squats Samson lunges down Inch worms back High knees down Butt kicks back 10 push ups 5 strict pull-ups  Strength: Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @…

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