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FM : February 19th 2019

Warm Up
Mobilize shoulder

3 Rounds
1 Lap Run
1 Length Crab Walk
20 Russian Twists

Skills
Handstand Progression
Wall Walk

If efficient, practice kick up to wall and HS hold 5×30 secs
– One feet away from the wall
– Elbow locked
– Bicep beside ear
– Natural neck position

Strength
Push Press
5×7
Increase weight incrementally to a heavy set
Metcon
FM.19.02.19
AMRAP 12 mins
3 DB Manmaker
6 DB Lunges
9 Pushups

FM : February 14th 2019

Warm Up
Mobilize shoulder

3 Rounds
50 Skips
1 Length Bear Crawl
15 V-Sits

Skills
Turkish Get Up
Strength
Strict Press
4×7
Increase weight incrementally to a heavy set
Metcon
FM.19.02.14
3 Rounds For Time
1 Lap Run
21 KB Swing
12 Pull ups

FM : February 12th 2019

Warm Up
Mobilize hip and lats

3 Rounds
15 cals AB
10 Cossack Squats
30s Plank

Skills
Pull-up Progression
– Ring Rows
– Half Ring Pull-up
– Banded Pull-up
– Strict Pull-up
If efficient, do 3xME Strict Pull-ups
Strength
Front Squat
5×7
Increase weight incrementally to a heavy set
Metcon
FM.19.02.12
For Time
27-21-15-9
Cal Row
DB Thrusters

Time cap 15 mins

FM : February 7th 2019

Warm Up
3 Rounds
1 min Row
10 Goblet Squat
30s Hollow Hold
30s Superman Hold
Skills
TTB Technique
– Beat Swing
– Beat Swing with Lat Push Down
– Beat Swing with Lat Push Down and High Knees
– Beat Swing with Lat Push Down and High Knees with Kick
Strength
Back Squat
5×7
Increase weight incrementally to a heavy set
Metcon
FM.19.02.07
3×3 mins AMRAP
8 TTB
10 Air Squats
12 Deadball over Shoulder
1 min Rest

FM : January 31st 2019

Warm Up
3 Rounds
8 Burpees
10 PVC OHS
30s Hand Plank
Skills
Burgener Warm up
– Down and Up
– Elbows High and Outside
– Muscle Snatch
– Hang Power Snatch
– OHS
– Full Snatch
Strength
EMOM 10 mins
1-5: 2 Full Snatch
6-10: 3 Full Snatch
Warm up with empty barbell
Get into medium heavy weight for working weight
Metcon
FM.19.01.31
AMRAP 12 mins
8 DB Snatch
8 Burpees Box Jumps
8 Mt. Climbers

MR : January 29th 2019

Warm Up
Mobilize / Stretch Shoulder

3 Rounds
1 min Skips
1 Length Duck Walk
10 DB Push Press

Skills
Burgener Warm up
– Down and Up
– Elbows High and Outside
– Muscle Clean
– Hang Power Clean
– Squat Clean

Split Jerk Technique

Strength
EMOM 10 mins
1-5: 2 Squat Clean & Split Jerk
6-10: 3 Squat Clean & Split Jerk
Warm up with empty barbell
Get into medium heavy weight for working weight
Metcon
MR.19.01.29
4 Rounds
30s on 30s off
Single arm DB Clean & Jerk
Cal Row

MR : January 24th 2019

Core WOD (optional)
3 Rounds
50 Jumping Jacks
10 Cossack Squats
10 KB Swings
Core WOD (optional)
Burgener Warm up
– Down and Up
– Elbows High and Outside
– Muscle Snatch
– Hang Power Snatch
– Power Snatch
Core WOD (optional)
EMOM 10 mins
1-5: 3 Power Snatch
6-10: 4 Power Snatch
Warm up with empty barbell
Get into medium heavy weight for working weight
Core WOD (optional)
MR.19.01.24
4 Rounds For Time
1 Lap Run
50 Air Squats
25 MB Slam

MR : January 22nd 2019

Warm Up
3 Rounds
1 Lap Run
10 MB Clean
1 Length Bear Crawl
Skills
Burgener Warm up
– Down and Up
– Elbows High and Outside
– Muscle Clean
– Hang Power Clean
– Power Clean
– Push Jerk
Strength
EMOM 10 mins
1-5: 2 Power Clean & 2 Push Jerk
6-10: 3 Power Clean & 3 Push Jerk
Warm up with empty barbell
Get into medium heavy weight for working weight
Metcon
MR.19.01.22
AMRAP 12 mins
12 Deadball Woodchop Throw to Wall (6 each side)
12 Deadball Over Shoulder
12 Deadball Squat Jump & DropSuggested weight Men 20kg, Women 10kg

MR : January 17th 2019

Warm Up
Skills
Burgener Warm up
– Down and Up
– Elbows High and Outside
– Muscle Snatch
– Hang Power Snatch
– Power Snatch
Strength
EMOM 10 mins
1-5: 2 Power Snatch & 2 OHS
6-10: 3 Power Snatch & 3 OHS
Warm up with empty barbell
Get into medium heavy weight for working weight
Metcon
MR.19.01.17
For Time
10-20-30-40-50
Plate GTOH
10 Burpees to Plate after each set

MR : Tuesday, 15th January 2019

Warm Up
Mobilize and stretch hips

3 Rounds
5 Burpee Broad Jumps
10 Cossack Squats
20 Russian Twists

Skills
Burgener Warm up
– Down and Up
– Elbows High and Outside
– Muscle Clean
– Hang Power Clean
– Power Clean
Strength
EMOM 10 mins
1-5: 2 Power Clean & 2 Front Squat
6-10: 3 Power Clean & 2 Front Squat
Warm up with empty barbell
Get into medium heavy weight for working weight
Metcon
MR.19.01.15
AMRAP 10 Mins
1 Lap Run
10 DB Box Stepovers
5 Devils Press
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