Daily Workouts

50-40-30-20-10 reps for time:

Step-ups

Sit-ups

Double-unders

Bar Muscle-ups (5-4-3-2-1)

Specialty Bar Bench Press

Build to a heavy single

Specialty Bar Bench Press

5@65%-5-5

DB Flat Bench Rows

10-10-10-10/side

Banded Tricep Pressdowns

100

Bent Arm Band Pull-aparts

100

3 Rounds for time:

800m Run

50/40 Calorie Row

Specialty Bar Back Squat

Build to a heavy single

Specialty Bar Back Squat

3@75%-3-3

Back Rack Backstepping Lunges

8-8-8/side

4:00 AMRAP

10 Wall Balls (30/20 lb)

10 V-ups

10 Sets OT2min. for Quality:

5 Strict Wall-facing HSPU

3 Power Cleans

1 Legless Rope Climb

30+ minute easy jog, walk, hike, or bike

Burgener Strength Level 2 Weightlifting Course

We are hosting the Level 2 Olympic Weightlifting Course this weekend, so the gym is closed for regular classes. If you're not taking the Weightlifting Course, get outside and move! Do something you enjoy at a conversational pace for at least 30 minutes!

Partner Workout

10 Sets:

In 1:00, complete:

3 Bar Muscle-ups

6 Thrusters (95/65)

Max Calorie Echo Bike in remaining time

1:00 Rest

Athletes will alternate 1:00 work intervals with 1:00 rest intervals. Each athlete completes 10 work sets. Score is total calories completed

DB Bench Press

10-10-10-10-10

3 Rounds for time:

20 Push-ups

30/24 Calorie Row

40 Double-unders

7 Sets OT2min. (build)

1 Halting Clean & Jerk

7 Sets OT2:30 (build)

2 In the Hole Front Squats

3 Rounds for time:

400m Run

21 Burpee Box Jumps

15 Pull-ups (C2B)

15:00 AMRAP

10 DB Front Rack Walking Lunges (50/35)

15/12 Calorie Echo Bike

10 Sets for Quality:

1-2 Legless Rope Climbs

5-10 Ring Dips

10-15 V-ups

200m Run

*Do rounds 1-3 with the lower number in the rep range and add from there if necessary.

Partner Workout

5 Sets:

In 2:30, complete:

25/20 Calorie Row

5-4-3-2-1 Wall Walks

Max wall balls in remaining time

2:30 Rest

Athletes will alternate 2:30 work intervals with 2:30 rest intervals. Score is total wall balls completed.

For Time:

2:00 L-Sit

50 Toes to Bar

200 Double-unders

-Partition the work any way you'd like

7 Sets OT2min. (build)

1 Halting Snatch +

1 Pause Overhead Squat +

1 Overhead Squat

7 Sets OT2:30 (build)

1 Pause Front Squat +

2 Front Squats

For Time:

1 Mile Run

50 Strict Pull-ups

100 Sit-ups

200 Walking Lunges

1 Mile Run

21-15-9 reps for time:

Deadlifts (225/155)

Pogo Lateral Burpees over Barbell

Calorie Echo Bike

Push Press OT2min.

4-3-2-1-1-1-2-3-4

Partner Workout

5 Rounds for reps:

1:00 V-ups

1:00 Echo Bike

One works, one rests.

"Badger"

3 Rounds for time:

30 Squat Cleans (95/65)

30 Pull-ups

800m Run

5 Sets OT5min.

10 Goblet Lunges (70/53)

15 Hand-release push-ups (on bench)

20/15 Calorie Ski

7 Sets OT2min.

3 Hang Power Snatches (build)

7 Sets OT2min.

3 Hang Power Clean & Jerks (build)

150 Med Ball Twists

CrossFit Games Masters Event 10

For Time:

8-12-16 rep rounds of:

Single arm dumbbell thrusters (70/50)

Bar muscle-ups

CrossFit Games Masters Event 1

For time:

600m Run

5 Deadlifts (255/180/60% 1RM)

600m Run

10 Deadlifts

600m Run

15 Deadlifts

600m Run

20 Deadlifts