04.30.2024

Strength
Pause Front Squats
4 sets of 2 reps @ 75%
pause for 3 seconds at the bottom


WOD
"All Mixed Up"
AMRAP 5:
2-4-6-8-10...
- DB Bench Press 50/35#
*5/4 Cal Row After Each Set

REST 2 MIN

AMRAP 5:
2-4-6-8-10...
- DB Box Step Up 50/35# (reps / side)
*5 Burpees After Each Set

REST 2 MIN

AMRAP 5:
2-4-6-8-10...
- Strict Pull Ups
*5/3 Cal Bike After Each Set

04.29.2024

Strength
Deadlifts
5 sets of 2 reps @ 70%
training max

Accessories
3 sets
A. Split leg loaded rotations x 10/side  
All Posts • Instagram (3rd video)
B. bird dog rows x 8-10/side @20X0

WOD
"Slayer"
2 rounds 
14 HSPU
14 DB hang power cleans 50/35
75 DUs
immediately into...
2 rounds
7 HSPU
7 DB S2OH 50/35
50 DUs

04.27.2024

WOD
"Ringer"
with a partner- one work, one rest except for the run
20:00 AMRAP
400m run-together
4 ring muscle ups/bar muscle ups/C2B pull ups or strict pull ups
20 alternating DB snatch 50/35  35/20
10 DB box step ups 24/20"  single DB 50/35  35/20
*split reps however*

04.26.2024

Strength
10:00 AMRAP for quality
Sled pull x 50m- pylon and back
clean and jerk x 3 reps - build load starting from 55%



WOD
"3 Doors Down"
For Time
3-6-9-12-15
power cleans 115/85  95/65  75/55
bike cals
power jerks 115/85  95/65  75/55
row cals

04.25.2024

Strength
6 sets 
1 strict press + 1 push press + 1 jerk
build load with good form


WOD
"Hit Me Baby One More Time"
2 rounds for time
50 air squats
40 hand release push ups or incline on a box
30 burpees to a target
20 ring rows
10 box jumps  30/24
time cap 22:00

04.24.2024

Strength
A. pause front squats
5 sets of 3 reps @70% with a 3 second pause at the bottom
Accessories
B. heavy suitcase carry
4 sets x 100 feet each arm
C. DB plank pull throughs
4 sets of 6-8 reps each side

WOD
"Can You?"
EMOM 8:00
3 front squats 185/125  155/105  135/95
6 box step overs 24/20"

04.23.2024

Burgener Warm Up
complete 3 reps of the movement with a pause at the down (dip) and then go.  Then complete 3 reps again of each movement with no pauses.  Each time the coach will reset and call out the movement.

1. down and finish (dip and drive)
2. elbows high and outside (dip, drive, high pull)
3. muscle snatch (high hang muscle snatch)
4. power snatch lands 2", 4", 6" (keep PVC overhead and drop to each position)
5. snatch lands- full squat (keep bar overhead and drop to a full squat snatch)


Snatch Skill Transfer
1. 3 sets of 2 reps snatch drop with an empty barbell
2. 5 sets of 1 snatch balance- working on a heavy load for a single

WOD
"Quick Sand"
Every 4:00 x 5 sets
25/20 cals row
100 feet sandbag carry (bear hug) 150/100/70
4 dual DB devil's press 50/35  35/20