03.20.2026

Burgener Warm Up for Cleans
1-2-3 down and finish (speed through the middle)
4-5-6 elbows high and outside (bar close)
7-8-9 muscle clean (strong turnover)
10-11-12 tall power cleans 2,4,6" (pull under)
13-14-15 tall cleans  (pull under)
  
 
 
WOD
25:00 AMRAP
6 bench press 135/95
9 strict pull ups
12 power cleans 95/65
alternating rounds of 12 cals bike and 16 cals row

03.19.2026

Strength
A. Bulgarian split squats 3 sets of 6/side heavier than last week
B. HSPU skills- 5 sets of 3 slow negatives
 
WOD
For Time
10 deadlifts 185/125
10/8 push ups
8 deadlifts 225/155
10/8 push ups
6 dealifts 255/185 
10/8 push ups
4 deadlifts  275/205
10/8 push ups
2 deadlifts 305/225

03.18.2026

Strength
A. 6 sets of 2 reps hang power cleans @ 50% (6:00 EMOM)
 
B. 6 sets of (1+1) hang clean + push jerk @ 50%  (every 1:15)
 

C. clean segment deadlift (Every 1:30)
3 sets of 2 reps @70% max clean
pause 2-3 seconds at 1" off floor, at the knee, and at mid-thigh
 
WOD
"Grounded"
5 rounds for time
9 burpees
8 ground to overhead 95/65 75/55

03.17.2026

Strength
Front Squat Eccentric
4 sets of 3 reps @ 65% @60X1 
 
WOD
"Devil Rising"
For Time
20 devil's press 50s/35s
40 TTB
60 box jumps 24/20"
starting at 0:00 and every 2:00, complete 30 DUs
partition the top portion however

03.16.2026

Strength
Back squat waves
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
3 reps @ 70%
2 reps @ 75%
1 rep@ 80% 
 
 
 
Member of the Month- Eames
 
14:00 AMRAP
12/10 cal bike
10 DB snatch 50/35 35/25
20 goblet squats 50/35 35/25
3 wall walks or 9 HSPU

03.13.2026

Strength
Bulgarian Split Squats
3 sets of 6 per side- go a bit heavier since there are only 6 reps
 
3 sets of RNT rows x 10 per side.https://www.instagram.com/p/DQwg6MwjsGx/?img_index=6
 
WOD
"Center Street"
3 rounds each for time
20 abmat sit ups
10 box jump overs 24/20"
10 single DB hang clean & jerk 50/35. 35/25
2 wall walks
Rest 1:00

03.12.2026

Strength
back squat waves
4 reps @ 60%
3 reps @ 65%
2 reps @ 70%
4 reps @ 65%
3 reps @ 70%
2 reps @ 75%

WOD
"Sporty Pants"
4 rounds
3 TTB
6 power cleans 135/95
Rest 1:00 
add 3 reps each round until 4 rounds are complete

Finisher
6:00 EMOM
min 1: 30-45 seconds handstand hold
min 2: 30-45 seconds plate pinch hold