Daily Workouts
Hang Power Snatch
3-3-3-3-3
3 Rounds for time:
10 Hang Power Snatches (95/65)
25/20 Calorie Row
12:00 EMOM
A. :30 Handstand Walk
B. :30 Jump Rope
7:00 AMRAP
2-4-6-8-10...
Ring Rows
Box Jump-overs (24"/20")
5 Rounds for time:
6 Bar Muscle-ups
12 Power Cleans (135/95)
400m Run
Double KB Deadlift
10-10-10-10-10
Double DB/KB Walking Lunge
4 x 100 ft.
Single Leg GHD Hip Extension
4 x 10-15/side
Copenhagen Plank
3 x 10/side
7:00 AMRAP
10 Wall Ball 2 for 1s
20 Med Ball Twists
24:00 EMOM
A. 21 Wall Balls
B. 7 Burpee Pull-ups
C. Max Calorie Row
D. Rest
Complete in teams of 3-4. Score is total calories completed.
4 Rounds for time:
15 Toes to Bar
30 DB Snatches
60 Sandbag Step-ups
Specialty Bar Bench Press
5-5-5-5-5
Seal Row
10-10-10-10-10
For Time:
40 Push-ups
800m Run
30 Push-ups
600m Run
20 Push-ups
400m Run
12:00 EMOM
A. :30 Handstand Walk
B. :30 Jump Rope
7:00 AMRAP
1-2-3-4-5...
Strict Pull-ups
Box Jumps (30/24")
Back Squat
4-3-2-1-1-1-2-3-4
DB Bulgarian Split Squat
8-8-8-8/side
GH Raise
4 x 10
2 Sets:
1:00 Plank Plate Slides
1:00 Bottom Half Straight Leg Sit-ups
"DT with a Spin"
5 Rounds for Time:
15/12 Calorie Echo Bike
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
32:00 EMOM
A. 5-10 Strict HSPU
B. 10 Goblet Squats
C. 1:00 Row
D. 1:00 Rest
Partner Workout
20:00 AMRAP
200m Run
20 Sandbag Step-ups
15 Pull-ups (C2B)
Alternate movements with your partner.
4 Rounds for time:
15 V-ups
20/15 Calorie Echo Bike
800m Farmer's Carry
Power Clean
4-3-2-1-1-1-2-3-4
Clean High Pull
3-3-3-3-3
5:00 AMRAP
4 D-ball Cleans (100/70)
10 Push-ups
20:00 AMRAP
15/12 Calorie Row
15 Wall Balls
10-20-30-40-50... Double-unders
10 Sets OT2min.
5 Sumo Deadlifts (build)
5 Strict Pull-ups
5 Strict Ring Dips
"Harvell"
2 Rounds For Time with a Partner:
11 Rope Climbs
200m Buddy Carry
33 Power Cleans (135/95)
400m Buddy Carry
55 Front Squats (135/95)
66 Burpees with 1 additional Push-up at the bottom
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!