Tuesday WOD

Preparation: 3 rounds of:
5: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 5x3 Front Squat

Storm: Three Rounds For Time Of:
5 minutes: Jump Rope or
800 meters: Run, Row, Bike, Elliptical (Choose One, Different Than Yesterday's WOD)
30: 75# Dumbbell Swings (Scale Weight)
30: Pull-ups

Practice: Forward Roll, Backward Roll

Monday WOD

Preparation: 3 rounds of:
5: Pull-ups
5: Push-ups
2: Dips
15: Sit-ups
10: Overhead Squats (use barbell)

Focus: 5x5 Front Squat

Storm: For Time:
400 meters: Run, Row, Bike, Elliptical (Choose one and stick with it)
100: Pull-ups
400 meters: Run, Row, Bike, Elliptical
100: Squats
400 meters: Run, Row, Bike, Elliptical
100: Push-ups
400 meters: Run, Row, Bike, Elliptical
100: Sit ups


Practice: Forward Roll, Backward Roll

Sunday WOD

Preparation: 3 Rounds of:
5: Pull-ups
5: Push-ups
25: Sit-ups
10: OH Squats (Use Barbell, Broomstick, PVC Pipe, etc)

Focus: "Burgener Warm-up"

Recovery: 30 Minutes: Bike, Row, Swim, Walk, Slow Run, Slow Parkour Run

Skill: Pistol Progressions

Saturday WOD

Rest Day

Friday WOD

Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch

Focus: 1x5 Power Clean

Storm: Group One: For time: 10,9,8,7,6,5,4,3,2,1
Right Hand then Left Hand Dumbbell Snatch (Counts as 1 rep)
95# Sumo Deadlift High-pull (Scale Weight)
Group Two: As Many Rounds As Possible in 20 Minutes Of:
5: Pull-ups
10: Push-ups
15: Squats

Practice: Muscle-up Progressions (2 Chest to Bar Pull-ups, 3 Dips in rapid succession: 2 Rounds)

Thursday WOD

Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch

Focus: 1,1,1,1,1,1,1 Power Clean

Storm: Group 1: 21-15-9
225# Deadlift (Scale weight as needed)
Elevated Push-ups
Group 2: As Many Rounds as Possible in 20 Minutes:
20: Box Jumps
15: Knees to Elbows
10: Pull-ups

Practice: Muscle-up Progressions (2 Chest to Bar Pull-ups, 3 Dips in rapid succession: 2 Rounds)

Wednesday WOD

Preparation: 3 rounds of:
15: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch

Focus: 1x20 Power Clean

Storm: Group 1: 21-15-9 For Time Of:
95# Overhead Squat (Scale Weight)
95# Hang Clean (Scale Weight)
95# Push Press (Scale Weight)
Group 2: 3 One Minute Rounds Of:
Dumbbell Thrusters
Box Jumps
Push-ups
Jump Rope
Row (Calories)
Rest one minute between rounds.

Practice: Muscle-up Progressions (2 Chest to Bar Pull-ups, 3 Dips in rapid succession: 2 Rounds)

Tuesday WOD

Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch

Focus: 5x3 Power Clean

Storm: Five Rounds For Time:
6: Pull-ups
12: Double Box Jumps
18: Push Press 95# (scale weight)
  
Practice: Muscle-up Progressions (2 Chest to Bar Pull-ups, 3 Dips in rapid succession: 2 Rounds)

Monday WOD

Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch

Focus: 5x5 Power Clean

Storm: Maximum Repetitions; Maximum Height: Maximum Length
Pull-ups
Push-ups
Box Jumps
Long Jumps

Practice: Muscle-up Progressions (2 Chest to Bar Pull-ups, 3 Dips in rapid succession: 2 Rounds)

Sunday Active Rest Day

You have power over your mind - not outside events. Realize this, and you will find strength.

Marcus Aurelius

Preparation: 
5: Pull-ups
5: Push-ups
25: Sit-ups
10: OH Squats (Use Barbell, Broomstick, PVC Pipe, etc)

Focus: "Burgener Warm-up"

Recovery: 30 Minutes: Bike, Row, Swim, Walk, Slow Run, Slow Parkour Run

Skill: Muscle-up progressions: Perform 2 Chest to Bar Pull-ups immediately followed by 3 Dips. 5

Saturday WOD

Rest Day

"Everything must be made as simple as possible but not one bit simpler."
-Albert Einstein

Friday WOD

Preparation: 3 rounds of:
5: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
2: Samson Stretch (Right and Left)

Focus: Squat: 1x5

Storm: 5 Rounds For Time Of:
5: Burpees
10: Pull-ups
10: 90° Right then Left Box Jump
20: Steps Walking Lunge 45# Overhead (Scale Weight)

Skill: Handstand Push-up Progressions

Thursday WOD

Preparation: 3 rounds of:
15: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
2: Samson Stretch

Focus: 1,1,1,1,1,1,1, Deadlift

Storm: Group 1: 21-15-9 For Time Of:
95# Overhead Squat (Scale Weight)
95# Hang Clean (Scale Weight)
95# Push Press (Scale Weight)
Group 2: 3 One Minute Rounds Of:
Dumbbell Thrusters
Box Jumps
Push-ups
Jump Rope
Row (Calories)
Rest one minute between rounds.

Practice: Handstand Pushup Progressions

Wednesday WOD

Preparation: 3 rounds of:
15: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
2: Samson Stretch

Focus: 1x20 Deadlift

Storm: Group 1: 10 Rounds For Time (Scale Weight):
70# Dumbbell Power Clean Right Hand
70# Dumbbell Front Squat Right Hand
70# Dumbbell  Push Press Right Hand
70# Dumbbell  Front Squat Right Hand
70# Dumbbell  Push Press Right Hand
then switch hands....
70# Dumbbell  Power Clean Left Hand
70# Dumbbell  Front Squat Left Hand
70# Dumbbell  Push Press Left Hand
70# Dumbbell  Front Squat Left Hand
70# Dumbbell  Push Press Left Hand
Do not set dumbbell down. 1 burpee penalty for each time dumbbell leaves your hand. 

Group 2: As Many Rounds As Possible in 20 Minutes Of:
 7: 55# Dumbbell Swings (Scale Weight)
14: Box Jumps
21: Jump Rope Repetitions


Practice: Handstand Pushup Progressions

Tuesday WOD

Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
2: Samson Stretch

Focus: 5x3 Deadlift

Storm: 6, 3 Minute rounds of:
3: 155# Power Clean (Scale Weight)
6: Dips
9: Pull-ups

Practice: Handstand Pushup Progressions

Monday WOD

Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
2: Samson Stretch

Focus: 5x5 Deadlift

Storm: For time, 4 rounds of:
25: Pull-ups
25: 50# Dumbbell Power Cleans
25: 180° Box Jump

Practice: Handstand Pushup Progressions

Sunday WOD

Preparation 3 rounds of:
5: Pull-ups
5: Push-ups
25: Sit-ups
10: OH Squats (Use Barbell, Broomstick, PVC Pipe, etc)

Focus: "Burgener Warm-up"

Recovery: 30 Minutes: Bike, Row, Swim, Walk, Slow Run, Slow Parkour Run

Skill: Muscle-up progressions: Perform 2 Chest to Bar Pull-ups immediately followed by 3 Dips. 5 Rounds.

Saturday WOD

Rest Day.

 “Rest when you're weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.” Ralph Marston

Friday WOD

Preparation: 3 rounds of:
10: Pull-ups
5: Push-ups
25: Sit-ups
5: Dips
10: Overhead Squat (45# Barbell)

Focus: Squat: 1x5

Storm: For time:
50: Jumping Pull-ups
50: 95# Push Press (Scale Weight)
50: Squats
50: Push-ups
50: Toes to Bar
50: Sit-ups
50: Overhead Squat 95# (Scale Weight)
50: Steps Walking Lunge

Skill: Muscle-up Progressions

Thursday WOD

Preparation: 3 rounds of:
10: Pull-ups
5: Push-ups
25: Sit-ups
5: Dips
15: Overhead Squat (45# Barbell)

Focus: Squat: 1,1,1,1,1,1,1

Storm: 21-15-9 Rest 2 minutes then 15-12-9
135# Power Clean (Scale weight)
Hand Release Push-up
Lateral Jumps

Skill: Muscle-up Progressions

Wednesday WOD

Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
15: Overhead Squat (45# Barbell)

Focus: Squat: 1x20

Storm: 10,9,8,7,6,5,4,3,2,1 For Time Of:
75# Dumbbell Swings
Burpee Box Jumps

Skill: Muscle-up Progressions

Tuesday WOD

Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
15: Overhead Squat (45# Barbell)

Focus: Squat: 5x3

Storm: Five Rounds For Time Of:
5: 50# DB Power Snatch Right Hand
5: 50# DB Overhead Squats Right Hand
5: 50# DB Power Snatch Left Hand
5: 50# DB Overhead Squats Left Hand
10: Pull-ups
10: Pushups

Skill: Muscle-up Progressions

Monday WOD

Preparation: 3 rounds of:
15: Pull-ups
15: Push-ups
25: Sit-ups
5: Dips
15: Overhead Squat (45# Barbell)

Focus: Squat: 5x5

Storm: 4 Rounds For Time Of:
10: Dips
15: 95# Sumo Deadlift High-Pull (Scale Weight)
400 meter: run, row, bike, elliptical

Skill: Muscle-up Progressions

Sunday Active Rest Day

Preparation 3 rounds of:
10: Pull-ups
10: Push-ups
25: Sit-ups
10: OH Squats (Use Barbell, Broomstick, PVC Pipe, etc)

Focus: 3, 3, 3, 3, 3: Handstand Push-up Holds (Rest 2 minutes between rounds.)

Recovery: 30 Minutes: Bike, Row, Walk, Slow Run, Slow Parkour Run

Skill: Muscle-up progressions.

Saturday WOD

Rest Day

Friday WOD

 Preparation: 3 rounds of:
5: Pull-ups
5: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)
2: Minutes jump rope

Focus: 1x5 Push Press

Storm: Perform The Following For Time (Scale Weight As Needed):
50: Burpee Pull-ups
50: 135# Deadlift
50: Burpee Box Jump
50: 135# Power Cleans
50: Clapping Burpees

Skill: Handstand push-up progressions

Thursday WOD

 Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 1,1,1,1,1,1,1: Rack Press

Storm: As Many Rounds As Possible in 20 Minutes Of :
5: Lateral Box Jumps
10: Pull-ups
15: Push-ups
20: Squats

Skill: Handstand push-up progressions

Wednesday WOD

 Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 1x20: Push Press

Storm: Five Rounds (Scale Weight as Needed) For Time Of :
5: 50# DB Power Clean Right Hand
5: 50# DB Overhead Squats Right Hand
5: 50# DB Power Clean Left Hand
5: 50# DB Overhead Squats Left Hand
Max Rep Weighted Pull Up w/ 50 lbs

Skill: Handstand push-up progressions

Tuesday WOD

 Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 5x3: Push Press

Storm: Four Rounds For Time For Bettina's Birthday Workout of the Day :
400 Meters: Run, Row, Bike, Elliptical (Rotate choice each round)
10: Push-ups
15: Dumbbell Swings
20: Steps Walking Lunge With Dumbbells

Skill: Handstand push-up progressions

Monday WOD

 Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 5x5: Push Press

Storm: As Many Rounds as Possible in 20 Minutes of:
3: Max length long jump
6: 75# Dumbbell Power Clean (Scale Weight)
9: Box Jumps (Full Extension)

Skill: Handstand push-up progressions

Sunday Rest Day

Happy New Year!

Bonus rest day.