Burgener Warm Up 4x 45#/45#/65# Then: Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Then: 3x :40 work/:20 recovery Banded Sprints Wall Sit 100# Med Ball ground to shoulder Whip Smash Static Ring Support
DB Complex 4×6 @ >35# Five rounds for reps of: 1 min Wall ball shots, 20 pound 1 min Burpee Pull Up Run 400m Rest Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
Dynamic Warm up BB Complex 4×6 @ 45#/45#/65#/65# Then: Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
CF Warm Up 3×15 800m run Three rounds for time of: 75 Squats 25 Handstand push-ups 25 Pull-ups 800m run
Dynamic Warm Up BB Complex(DL/Bent-over Row/Clean/FS/FSPP/Push Jerk) 3×6 @ 65# Then: Five rounds for max reps of: 2/3 Body weight thruster Pull-ups 3:00 FLR Ring Holds 15 burpees if broken
DB Complex (DL/Clean/FS/PP) 3×5 @ >35# Then: 10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Scale weights if needed…
Dynamic Warm Up BB Push Press 3-3-3-3-3 Then: Tabata Intervals of: Sprint Push Ups Squats Sit Ups 8 rounds of each movement
Dynamic Warm Up BB Complex 4x @ 45#/65#/85# Then: Five rounds for time of: Run 400m 135 pound Power clean, 12 reps 95 pound Thruster, 15 reps
3x 20x Squat 3x 15x OH Squat 3x 20 yds OH Lunge Skill Work: BB Clean For time: 50 Wall ball shots, 20/14# 25 Pull-ups 40 Wall ball shots, 20/14# 20 Pull-ups 30 Wall ball shots, 20/14# 15 Pull-ups 20 Wall ball shots, 20/14# 10 Pull-ups
CF Warm UP 3×15 Deadlift 5-5-5-5-5-5-5 40x Glute Ham Raises
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