Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
WOD:
for time:
run 200 meters
25 SDHP, 115/80
run 400 meters
35 kb swing, 45/35
run 800 meters
75 wall ball
run 800 meters
35 ab mat sit ups
run 400 meters
25 chest to bar pull ups
run 200 meters
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Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
Strength:
Front squat 3-3-3-3-3
Met Con:
AMRAP 7:
10 push ups with feet on 45 or 35 lb plate, ONLY the chest should come in contact with the ground
7 toes to bar
5 kb swing, 70/55
Are you looking for a new bed or have some serious issues getting comfortable to get some high quality sleep that we desperately need as athletes?? Check this out!
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Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
WOD:
for time:
25 deadlift, 225/160
run 1 mile
40 pull ups
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Regionals this year will be held at the Douglas County Fair Grounds in Castle Rock. When the Regionals near we will plan some car pool options to get down there and check it out so make sure to buy your tickets in advance! Tickets can be bought here and are $10 for a single day pass or $25 for a 3 day pass giving you a pass for each day of the regionals!
Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
WOD:
AMRAP 20:
3 power clean, 165/115
6 handstand push ups
6 alternating pistols
9 knee to elbows
run 200 meters
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Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
Strength:
3 max rep sets chest to bar pull ups
WOD:
3 rounds for time of:
row 250 meters
10 deadlift, 135/95
15 burpees
20 sit ups
Check out Cam!!! 17 years old and nailing a gym first 500 lb deadlift!!! That’s a quarter ton man…We’ll have to keep you in mind when we don’t have a jack around to change a tire! BEAST MODE!
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Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
20 hollow rock or 3 minute hollow hold
Strength:
split jerk 3-3-3-3
WOD:
AMRAP 10:
50 ft. waiter walk RH, 45/35
50 ft. waiter walk LH, 45/35
30 squats
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Mobility:
row 500 meters
burgener warm up
10 each of:
WOD:
run 400 meters
30 slam ball, 30/20-25
40 ring dips
50 burpees
run 800 meters
50 grasshoppers
40 parallette pass throughs
30 kb swing, 55/40
run 400 meters
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Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
WOD:
“Workout 12.5″
Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/95 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Competitor mobility:
elbow compression mobility
front rack mobility
thoracic rolling with weight applied
heel cord mashing
hip capsule mob.
shoulder extension work
compare to 4/29/2011
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Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
WOD:
4 rounds for time of:
run 200 meters w/45/35 lbs
10 clapping push ups
10 2-fer-1′s, 20/14
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Warm up:
mobility
row 500 meters
10 each of:
20 hollow rock or 3 minute hollow hold
Strength:
Back Squat 3-3-3-3-3
Met Con:
AMRAP 7:
5 sit ups
7 kb swing, 45/35
9 double unders
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