——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) *Sub in 1 Rope climb for pull ups after round 2 ——————————————————————————————————– Workout: AMRAP x 20 Minutes *Every 4 Minutes (not including 0:00) complete: *CRX: 4 Shoulder to Overhead (185/115) *One score: total… Read more »
WOD: Monday, May 12th, 2025 (Burpee Day 105)
——————————————————————————————————– Strength: Front Squat (17 Minutes) 4 Sets x 5 Reps *Focus on being fast out of the bottom of the squat *Try to not use a belt on these working sets *BRACE YOUR CORE!! *If you missed week 1… Read more »
WOD: Sunday, May 11th, 2025 (Burpee Day 104)
——————————————————————————————————– Pre-Game: 3 Rounds w/ Partner ——————————————————————————————————– Workout: Partner AMRAP x 18 Minutes Partner A: Partner B: Complete 1 Full Round *Once Partner B finishes 1 Full round – partners switch *One machine but can use 2 bars if using… Read more »
WOD: Saturday, May 10th, 2025 (Burpee Day 103)
——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: AMRAP x 21 Minutes -in remaining time AMRAP of: *RX+: 3 Hang Squat Cleans (155/105) *CRX: 3 Hang Squat Cleans (185/115) *One score: Total # of rounds + reps completed ——————————————————————————————————–… Read more »
WOD: Friday, May 9th, 2025 (Burpee Day 102)
——————————————————————————————————– Strength: Jerk (17 Minutes) *Focus on your technique during warm up sets *Speed is Key so BE SPEEDY! ——————————————————————————————————– Workout: AMRAP x 15 Minutes *Every 3 Minutes (not including 0:00) complete: *DB does not have to be alternating reps… Read more »
WOD: Thursday, May 8th, 2025 (Burpee Day 101)
——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: For Time -into- 2 – 4 – 6 – 8 – 10 -Then- -into- 10 – 8 – 6 – 4 – 2 ——————————————————————————————————– Cardio Option: For Time -into- 2 – 4 – 6… Read more »
WOD: Wednesday, May 7th, 2025 (Burpee Day 100)
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean (17 Minutes) *Focus on your warm up sets *Bracing your core – fast elbows *Whichever you choose for week 1 you will use for remaining weeks *Warm Up Rep Scheme: ——————————————————————————————————– Workout: Every 4… Read more »
WOD: Tuesday, May 6th, 2025 (Burpee Day 99)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time 3 Rounds -Then complete: *CRX: 10 Hang Power Snatches (135/95) ——————————————————————————————————– Cardio Option: For Time 3 Rounds -Then complete: ——————————————————————————————————– Core: 4 Rounds
WOD: Monday, May 5th, 2025 (Burpee Day 98)
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes) *Focus on keeping your elbows up and bracing your core *Use a belt/knee sleeves, wrist straps, WL shoes for extra support *Not a true 1RM – just build to something heavy… Read more »
WOD: Sunday, May 4th, 2025 (Burpee Day 97)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: 2 Intervals AMRAP x 2 Minutes -Rest :30s- AMRAP x 6 Minutes -Rest 2 Minutes and Repeat- *Four Scores: ——————————————————————————————————– Cardio Option: 2 Intervals AMRAP x 2 Minutes -Rest :30s- AMRAP… Read more »
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