Warm-up:
500m Row
@ 1 Damper
3 Rounds:
10 SDHP
:10 Handstand
10 Box Jumps
10 Barbell Presses

Workout of the Day:

5 Rounds, for Time

250m Row
5 Push Jerks (Heavy)
10 Pull Ups

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Warm-up:

4 Rounds
4 Pullups
6 Pushups
8 Squats
10 Box Jumps
Stretch (especially Hams/Glutes)

Liz and Shirley enjoy the moments after the storm!

Workout of the Day:

10 Rounds
10 Dumbbell Squat Cleans
7 Slapping Pushups (scale as needed—clapping/regular/knees)

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Warm-up:
500 Rope Jumps
50 Situps

Skill:
Muscle- Up Progression

Patty making the triple extension look easy….Burg would be proud!

Workout of the Day:

Deadlift 5-5-5-5-5

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Warm-up:

Warm Up
Row 1,000
The Burgener Warm Up
3 rounds, increase the weight each round
PVC, Bar, Weighted

Skill:
Dumbbell Jerk

Workout of the Day:

7 Rounds for time of:
7 Pull-ups
7 Dumbbell Push/Split Jerks
7 Burpee-Box Jumps

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Warm-up:

185 Back Squat 3 x 3
95 lb Thruster 5 x 3
3 rounds
5 Pull-ups
10 Push-ups
15 Squats
rest 5 minutes

Skill/Practice:
Work on Muscle Up

Row Time!!

Workout of the Day:

500m Row @ 10 Damper setting
500m Row @ 4 Damper setting
500m Row @ 7 Damper setting
500m Row @ 1 Damper setting

rest 2-3min between efforts
post times and strokes/minute to comments

Warm-up:

600m Row
3 Rounds:
10 KBS
10 DB Thrusters
10 Abmat Situps
10 Barbell Front Squats

Power:
Dumbbell Squat Cleans 3-3-3-3

Skill:
Power Clean

Workout of the Day:

AMRAP in 15min
5 Power Cleans (135/95)
10 Wall Balls

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Warm-up:

3 rounds
10 Burpees
15 Hollow rocks
20 Supermans

Workout of the Day:

3 Rounds, for Time

21 - 15 - 9 Reps

Wall Balls
Pull Ups
KB Swings
20” Box Jumps
Push Ups
Row