Daily Workouts

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

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