wod

Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.

Mobility Warm-up   Burgener Warm-up: Skills / Strength   5 Sets (3:00 Rest) 3 High-hang Snatches (3 RM) Fitness Level Substitution: Power Snatches Perform 5 sets resting 3 minutes between each set.  Work your way up in weight to the heaviest set of 3 high-hang squat snatches you can safely perform (3 Rep Max = 3 RM). WOD…

Mobility Warm-up   3 Rounds (Not for Time) 3 Kipping Pull-ups Fitness Level Substitution: Banded Pull-ups OR Ring Rows 5 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 7 Air Squats       Skills / Strength   Practice your One-arm Russian Kettlebell Swings.  They are easier then they look and add a fun rotational component to what typically is not a rotational…

Mobility Warm-up   Warm-up jump roping today and practicing double-unders.  If you have double-unders, practice going as fast as you can.  You should be capable of multiple speeds of double-unders.  The WOD today calls for fast double-unders. Do a YouTube search on “Rage 2 Minute Technique” to find a series of great jump roping videos. Skills…

Mobility Warm-up   10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell. 1:00 left-legged Couch Stretch 1:00 right-legged Couch Stretch 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell….

Mobility Warm-up   Coach Burgener’s “Junk Yard Dog” warm-up.  If you don’t have  a partner, be creative. Skills / Strength   20 Sets (0:20 Rest) 1 Max Broad Jump Attempt Perform 20 max broad jumps resting around 20 seconds between each one.  Be sure to fully open your hips (clench your butt) while in the air before…

Mobility Warm-up   400m Jog 10 Knee Hugs 10 Quad Stretch 10 Frankenstein Kicks 10 Air Squats 10 meters of Duck Walking 10 Arm Circles Forward 10 Arm Circles Backward 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength   Spend some time working on your kipping pull-ups.  Keep in mind, you will be doing 110 pull-ups in…

Mobility Warm-up   10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell. 1:00 left-legged Couch Stretch 1:00 right-legged Couch Stretch 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell….

Mobility Warm-up   3 X 10 Seconds Hollow Body Hold 10 Hollow Body Rocks 10 Walking Lunges 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up 10 Air Squats 10 meters of Duck Walking 10 Arm Circles Backwards 10 Arm Circles  Forward Skills / Strength   Skills / Strength Rest Day WOD   1:00, 3:00, 8:00 AMRAPs (2:00 Rest) 15 Burpee Box Jumps (Men: Jump onto a…