Daily Workouts

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!

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