WOD Type: “MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Clean & Jerk @ 5 Rounds for Time of: 1/2 Mile Eliptical 6x Clean & Jerk @ 95# Today’s WOD – Time:…
WOD Type: “Strength” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Back Squat @ Perform every minute on the minute 2x Bench Press at 155# Start. Add 10# each round to failure: Warm-Up…
WOD Type: “Strength & MetCon Quadruplet” WOD Warm-Up: Jump Rope @ 200 Contacts 50 Jumping Jacks 25 Squats 20 Lunges (10 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Bench Press @ Perform every minute on the minute 2x Bench Press at 155# Start. Add 10# each round…
WOD Type: “Strength & MetCon Triplet” WOD Warm-Up: Jump Rope @ 200 Contacts 50 Jumping Jacks 25 Squats 20 Lunges (10 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: WOD: 3 Rounds of: 15x Deadlifts @ 155# 20x Box Jumps @ 20″ 25 Pull-Ups Today’s WOD – Time 22:13….
WOD Type: “Strength & MetCon Triplet” WOD Warm-Up: Jump Rope @ 200 Contacts 50 Jumping Jacks 25 Squats 20 Lunges (10 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Strict Shoulder Press @ 5 Sets @ 5 Reps at 105# WOD: 3 Rounds @ 21, 15, 9 Reps…
WOD Type: “Strength & MetCon Triplet” WOD Warm-Up: Jump Rope @ 200 Contacts 50 Jumping Jacks 25 Squats 20 Lunges (10 each leg) Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Front Squat @ 5 Sets @ 5 Reps at 135# WOD: 3 Rounds @ 22, 16, 10 Reps of: Front Squat…
WOD Type: “Strength & MetCon Triplet” WOD Warm-Up: Jump Rope @ 200 Contacts 50 Jumping Jacks 25 Squats 20 Lunges (10 each leg) Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Bench Press @ 5 Sets @ 5 Reps at 185# Warm up at 135# @ 10 and 155# @ 8 -Then-…
WOD Type: “Strength & MetCon Triplet” WOD Warm-Up: 10 minute standard TRX WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Jump Rope @ 200 Contacts Burgener Warm-up WOD Particulars: Strength: Deadlifts @ 5 Sets @ 5 Reps at 65% Warm up at 135# for 2 x…
WOD Type: “Strength & MetCon Triplet” WOD Warm-Up: 10 minute standard TRX WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Jump Rope @ 200 Contacts Burgener Warm-up WOD Particulars: Strength: Split Jerk @ 7 Sets @ 3 Reps Warm up at 95# for 6 Reps -Then-…
WOD Type: “Strength & MetCon Triplet” WOD Warm-Up: 10 minute standard TRX WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Jump Rope @ 200 Contacts Burgener Warm-up WOD Particulars: Strength: Overhead Squats @ 5 Sets @ 3 Reps Warm up at 45# for 6 Reps -Then-…