Warm-up:

1:30minute Box Jumps
Burgener Warm-up (2x)

3 Rounds
10 PVC Front Squats
10 SDHP (PVC)
10 Ring Pushups
10 GHD Situps
10 Single Arm KB Swings (5 each arm)

Workout of the Day:

5 x 5 Power Cleans (Straight Sets)

For Time:
Run 800m
24 Power Cleans
24 Jerks
24 Burpees
24 Power Cleans
24 Jerks
Run 800m

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Warm-up:
400m Row

3 Rounds
Pullup/KTE combo 5 reps
Burpee lateral Jumps (over paralletes) 7 reps
Medball Overhead walking lunge 9 reps

Skill Review:
Snatch

Workout of the Day:

4 Sets of 5 Reps: Deadlift

For time:
30 Barbell Power Snatches, 75#
30 Overhead Squats, 45#
30 Wall Ball Shots, 20# MedBall
Run 400m

Warm-up:

1 minute Jump Rope
30 Sec. Box Jumps (Repeat 2 rounds)

3 rounds

12 OHS
12 Situps
12 Pushups
12 Pullups
12 Dips
12 Prone Hip Extension

Workout of the Day:

Bench Press 3-2-2-1-1-1-1
Tabata Pushups

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Warm-up:

Burgener Warm-up (2x)

2 rounds

10 PVC Front Squats
10 Hip extensions
10 Groiner Stretches
10 Pass Throughs
Stretch

Skill:

3 Position Squat Cleans (3-4 rounds, 3 reps per)
High Hang
Mid Thigh
Below Knee

Workout of the Day:

Cleans (squat) 1-1-1-1-1-1-1

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Warm-up:

200m Run -Forward
200m Run-Backward
Burgener Warm-up (3 x)

2 rounds (5 Reps per Movement)

“Baby Bear”
  Clean
  Front Squat
  Push Press
  Back Squat
  Push Press

Sport:

1 Minute Handstand Hold

Workout of the Day:

Seven Rounds For time of:
7 Pull-ups
7 Thrusters with dumbbells
7 Burpees
7 Dips
7 Sit-ups
7 Push-ups
49 Single reps of Jump Rope

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Warm-up:

400m Run (Par time - 2:04)
Burgener Warm-up

3 rounds

10 OHS
10 Pushups
10 Knees to Chest (Sitting)
10 Prone Crobras
10 Ring Dips
10 Pullups

Skill:
Dumbell Snatch
1x10 (each arm)

Workout of the Day:

  “Christine”

3 Rounds

500m Row
12 Deadlifts
21 Box Jumps

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