WARM UP
Mobility
- Foam Roll: Bone Saw Calf Smash
- Ball: Thoracic with Shoulder Flexion
- Band: Shoulder External Rotation (90/90)

Dynamic Warm Up
- Run 1000m
Almost got hit by a van whose driver was texting instead of checking the crosswalk

Burgener Warm Up
Skill Transfer Drills

2. WOD (A or B)
Back Squat, 2-2-2-2-2-2-2-2-2-2 reps (10×)

135-225-230-235-240-245-250-255-260-265

What Improved: Form on squat is improving.

What Needs Work: Watch out for vans while running.

Pre Wod:
Find heaviest weight for back squat 1x20 reps: 145#

5 Rounds for time:
200 mtr sprint
10 plymetric push ups with 25lb flat weight
20 reps - 25 lbs Russian Twists

Skill: TGU (10 minutes to find a heavy max on each arm)

Triple Triplets
20w/20w/20w x 3 non-stop at each station before switching to the next

Station 1 - ring rows, pushups, air squats
Station 2 - dbl clean and press, battling ropes (set up outside on posts), jump rope
station 3 - situps, mountain climbers, flutter kicks
* 1:00 rest in between stations
* repeat twice

5 Minute Long Cycle KB Clean and Press each arm
You will perform 5 minutes of kettlebell clean and press/jerk on one arm then switch to the opposite arm at the end of 5 minutes.
*rest in rack or overhead. Pace yourself throughout. If you set bell down you owe 20 burpees on end of workout.

Then...
Every minute on the minute:
25 swings
25 (4-count) flutter kicks
13 burpees
1 minute of jump rope
5 rounds (20 total minutes)
*if you complete all reps in under the minute, use remaining time as rest before moving to next exercise.

With a continuous clock;

800m Run

Then,

30 KBS 2/1.5p

25 Supermans

20 Burpees

Then,

800m Run

Pre-Wod

Work up to heavy 1 rep Power Clean 45 - 65- 75- 85 - Failed at 90.

10-9-8-7-6-5-4-3-2-1
Bodyweight Deadlift (115)
Bar Facing Burpee

5 Rounds for time:
200 mtr sprint
10 plymetric push ups with 25lb flat weight
20 reps - 25 lbs Russian Twists

Pre Wod:
Find heaviest weight for back squat 1x20 reps: 95#
^Pre wod was actually done post wod because lack of space/weights.... I probably could've done 105#, but my legs were jelly after wod...

first:

• run 1,5k with 160 stair steps

in the middle:

-21-15-9 reps
thruster 20kg
high pull sumo deadllift

last:

run 1,5k again 160 stair steps

I don't know that Jerks and Thrusters have ever been so rough (i.e., creaky) ... my shoulders are toast!

Warm Up:
Power Clean + Jerk w/ 45 lbs bar

Mobility:
Hip flexor on wall
Shoulders on bands with PVC pipe

Max Effort:
Power Clean + Push Jerk
1-1-1 @ 70% of 1RM (125 lbs)
1-1 @ 80% of 1RM (135 lbs)
Rest 75 seconds between each set

Power Snatch + Snatch
1-1-1 @ 70% of 1RM (95 lbs, 95 lbs, 105 lbs)
1-1 @ 80% of 1RM (115 lbs, 115lbs)

MetCon:
2x
Max Unbroken Reps of American Kettle Bell Swings @ 53 lbs
Rest 60 seconds (no more)
Max Unbroken Reps of Thrusters @ 115 lbs
Rest 60 seconds (no more)
(36/6, 20/6)

Then:
1 hour of hoops with the team.

20-Minute AMRAP of:
Pull Ups/Ring Dips; 3:1)
6 Handstand Push Ups (sub 15lb barbells)
9 Burpees
400m Run

3 rounds plus pullups and ringdips

250 partner ball situps