Mobility Day
Goat Day
Make Up Day
Interval Training.
Row 250 meters, Rest :30 secs, 10 Rounds
Or
Run 200 meters, Rest :30 secs, 10 rounds
4-30-14
Death By Power Clean
EMOM complete 1 more Power Clean, 135/95
For example, Min 1 complete 1 PC, min 2 complete 2 PC, min 3 complete 3 PC for as long as possible. Post scores as total rounds + partial reps.
L-Sit
Accumulate 2 mins
or
Plank Hold
Accumulate 4 mins
4-29-14
Burgener Warm Up & Skill Transfer Exercises
3 reps each:
Down & Up
Elbows High & Outside
Muscle Snatch
Jump & Land
Hang Power Snatch
Snatch Push Press
Overhead Squat
Press Under
Heaving Snatch Balance (feet stationary)
Snatch Balance (feet move)
Every minute on the minute (EMOM) for 10 mins:
3 Snatches – you choose the weight
4-25-14
As Many Rounds As Possible in 15 mins:
5 Burpees (lateral bar-over)
5 Front Squats, 185/125
5 Deadlifts, 185/125
4-24-14
Make Up Day
Mobility Day
GOAT Day
If none of those suit your fancy and you need to get your fix…
AMRAP in 15 mins:
Row 250
50 Double Unders
Run 200 meters
10 Burpees
4-22-14
Every minute on the minute for 5 mins:
3 Overhead Squats, you choose the weight
Work up to a weight that is challenging, but attainable.
Complete for time:
30-25-20-15-10-5 of:
Wall Balls, 20/14
Box Jumps, 24/20″
