Warmup: ROM, dynamic stretches, junkyard dog, Burgener Warmup, With PVC: 10 Snatch DL, 10 Sn Pulls, 10 Muscle Sn, 10 OH Squats Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% WOD:  3 rounds for time: 5 Turkish get ups (ea side) 15 One-armed KS swings (ea arm) 30 Med ball cleans Cooldown: Roll more »

Warmup: ROM, dynamic stretches, junkyard dog, Burgener Warmup, 10 walking lunges, 10 bent over rows with bar Strength: Snatch 5/5/3 @ 40/50/60% 1RM 3/3/3+ @ 70/80/90% 1RM WOD: EMOM for 20 mins Odd = 12 Alternating lateral lunges Even = 12 Bent over rows (95/65#) Cooldown: 100 4 ct Mountain Climbers Roll out and stretch

Warmup:  ROM, dynamic stretches, 10 behind the head band pulls, Junkyard Dog, Burgener Warmup Strength:  Snatch Warmup:  5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD:  5 Rounds 16 KB Swings (53/35#) 14 DB Push Press (AHAP) 12 Weighted Walking Lunges (same as PP) Cooldown:  Roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 dislocates with PVC, Burgener Warmup, 10 Snatch Pulls, 10 OH Squats, 10 Sn Balance, 200m Run Strength:  Snatch, deload 5/5/5 @ 40/50/60# WOD: 800m Run 10 Front Squats (65% 1RM) 1000m Row 8 FS (75% 1 RM) 100 Double Unders (4x singles) 6 FS (80% 1RM) Cooldown: Roll out more »

Warm up: ROM drills, dynamic stretches, junkyard dog, Burgener warmup Strength: Snatch WU: 5/5/3 @ 40/50/60% 1RM Work: 5/3/1 @ 75/85/95% 1RM WOD: 3 rounds of: 9 Hang Power Snatch (65% of your 1RM) 12 Wall balls (20/14#) 21 cal row Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, junkyard dog, Burgener Warmup, With PVC: 10 Snatch DL, 10 Sn Pulls, 10 Muscle Sn, 10 OH Squats Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% WOD: 3 rounds 10 Turkish get ups (ea side) 20 One-armed KS swings (ea arm) 30 Med ball cleans Cooldown: Roll out and more »

Warm up: ROM drills, dynamic stretches, Junkyard dog, Burgener Warmup Strength: Snatch WU: 5/5/3 @ 40/50/60% 1RM Work: 3/3/3 @ 70/80/90% 1RM WOD: 3 rounds of: 8 Hang Power Snatch 12 Wall balls (20/14#) 21 cal row Cooldown: Roll out and stretch

Warmup> ROM, dynamic stretches, 10 squats – hold the bottom for 10 seconds then jump up, Burgener Warmup Strength: Back Squat Warmup to 80% of your 1 RM, then 10 sets of 3 reps with 20X tempo, rest 1 minute between sets Rest 3 minutes then: Snatch Warmup to 80% of your 1 RM, then more »

Warmup: ROM, dynamic stretches, junkyard dog, Burgener Warmup, With PVC: 10 Snatch DL, 10 Sn Pulls, 10 Muscle Sn, 10 OH Squats Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% WOD: 3 rounds 15 Turkish get ups (ea side) 30 Med ball cleans 15 One-armed KS swings (ea arm) Cooldown: Roll out and more »

Warmup: ROM Drills, dynamic stretches, Junkyard Dog, Burgener Warmup, with PVC: 10 Snatch Deadlift, 10 Snatch Pulls, 10 Muscle Snatch, 10 Snatch Balance Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: 21-15-9 Overhead Squats* Overhead Floor Wipers* OHS – Get bar from ground to OH, perform designated # of more »