WOD: Thursday, May 29th, 2025 (Burpee Day 122)

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Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Clean (17 Minutes) 

4 Sets x 2 Reps 

  • Sets 1 and 2: 2 Reps each at 80% of 1RM 
  • Sets 3 and 4: 2 Reps each at 85% of 1RM 

*All sets done as drop singles – NO TNG

*Continue to stick with what you picked week 1 

*Focus on your technique during warm up sets 

*Rest between working sets

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Workout: AMRAP x 16 Minutes 

  • 8 Burpees to a target (pull up bar) 
  • 4 Deadlifts (135/95)
  • 4 Hang Power Cleans (135/95) 

*Every 4 Minutes (including 0:00) complete:

  • 250 Meter Row/Ski OR 600 M Bike 

*One score: total # of rounds + reps completed in 16 min

*Two hand touch is the standard for the burpee to a target

*CRX: Barbell weight (185/115) 

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Cardio Option: AMRAP x 16 Minutes 

  • 8 Burpees to a target (pull up bar) 
  • 8 Rage Balls (20/15) 
  • 8 Russian KB Swings (24K/16K) 

*Every 4 Minutes (including 0:00) complete:

  • 250 Meter Row/Ski OR 600 M Bike 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations