7/30/12 - MONDAY

SQUATS, PULL-UPS, and BURPEES

WARM-UP: (20 min)
Burgener Warm-up: CLEAN
155 lb Squat Clean - 10
Pistols - 20

SPEED: (10 min)
Box Jump for Max Height

CONDITIONING: (20 min)

8 Rounds for Time

155 lb Front Squat - 5
Pull-up - 10
Burpee - 15

ALTERNATE:

8 Rounds for Time

Ring Pull-up - 5
Burpee - 10
50 lb KB Goblet Squat - 15

POST WOD: (10 min)
Light Airdyne - 3 min
Stretch

7/28/12 - SATURDAY

SNATCH, OH SQUAT and CRAZY TABATA

WARM-UP: (15 min)
Handstand Walk - 10 min
Burgener Warm-up: SNATCH
115 lb Squat Snatch - 10

SPEED: (10 min)
Hang Squat Snatch @ 85% 1RM - 5x1

STRENGTH: (15 min)
OH Squat @ 85 % 1RM - 5x3

CONDITIONING: (20 min)

3 Rounds of Crazy TABATA - 30 sec on, 10 sec off

HSPU
95 lb Front Squat
Pull-up
20" Box Jump Over
185 lb Bench Press
100 lb KB Lunges
Sit-up
95 lb Power Snatch
Rest 80 seconds

Note: Do 30 second AMRAP on each exercise, rest 10 seconds between exercises. Do 3 full rounds. Score = total reps.

7/26/12 - THURSDAY

MU, SDHP, and SPRINT

WARM-UP: (15 min)
Pistol - 20
Burgener Warm-up: CLEAN
155 lb Squat Clean - 10

SPEED: (10 min)
Power Clean @ 90% 1RM - 5x1

STRENGTH: (20 min)
Weighted Pull-up @ 90% 1RM - 7x3

CONDITIONING: (15 min)

4 Rounds For Time

MU - 3
135 lb SDHP - 9
Sprint 100m

7/25/12 - WEDNESDAY

JERKS, PRESSES, and WALL BALLS

WARM-UP: (15 min)
Burgener Warm-up: SNATCH
95 lb Squat Snatch - 10
Muscle-up - 10

SPEED: (15 min)
Jerk @ 75% 1RM - 7x2

STRENGTH: (10 min)
Shoulder Press - 80%x5, 85%x4, 90%x3+

CONDITIONING: (10 min)

"KAREN" with some spice

Complete for Time
20 lb Wall Balls - 150
Burpees - 5 reps every time you rest
Note: Every time you rest from the Wall Balls, you need to do 5 Burpees.

7/23/12 - MONDAY

HANG CLEANS, SQUATS, and ISABEL

WARM-UP: (15 min)
Pistols - 20
Burgener Warm-up: CLEAN
135 lb Squat Clean - 10

SPEED: (15 min)
Hang Squat Clean @ 80% of 1RM Clean - 7x2

STRENGTH: (12 min)
Back Squat - 5 @ 80%, 4 @ 85%, 3+ @ 90% of 1RM

CONDITIONING: (6 min)

ISABEL

135 lb Snatch - 30

7/19/12 - THURSDAY

KB SWINGS, DEADLIFTS, and BURPEES

WARM-UP: (15 min)
Pistols - 20
Burgener Warm-up: CLEAN
135 lb Squat Clean - 10

SPEED: (15 min)
Hang Power Clean @ 75% 1RM Clean - 7x3

STRENGTH: (15 min)
Weighted Pull-up @ 85% 3RM - 5xMax Rep

MET-CON: (10 min)

For Time

Buy-In: 50 lb KB Swing - 50

3 Rounds

315 lb Deadlift - 5
Burpee - 15
Buy-Out: 50 lb KB Swing - 50

7/18/12 - WEDNESDAY

SNATCH BALANCE, BENCH, and FRAN

WARM-UP: (10 min)

Burgener Warm-up: SNATCH
95 lb Squat Snatch - 10
Muscle-up - 10

SPEED: (15 min)

Snatch Balance @ 70% of OH Squat 1RM - 10x2

STRENGTH: (15 min)

Bench Press - 3RM

MET-CON: (10 min)

FRAN

21-15-9

95 lb Thruster
Pull-up

7/17/12 - TUESDAY

PULLS, SQUATS, and ELIZABETH

WARM-UP: (15 min)

Pistols - 20
Burgener Warm-up: CLEAN
135 lb Squat Clean - 10

SPEED: (10 min)

Clean Pulls - 5x2

Note: Start at 50% Deadlift 1RM. Increase weight while maintaining SPEED.

STRENGTH: (15 min)

Back Squat - 3(90%), 1(100%), 1(105%), 1(110%), 1(105%)

Note: Percentages are based off of your 3RM weight.

MET-CON: (10 min)

"ELIZABETH"

21-15-9

135 lb Clean
Ring Dip

7/14/12 - SATURDAY

SNATCH, OH SQUAT, and AMRAP

WARM-UP: (15 min)

Pistol - 20
Burgener Warm-up: SNATCH
Squat Snatch - 10

SPEED: (10 min)

Hang Squat Snatch - 7x1

STRENGTH: (10 min)

OH Squat - 1RM

CONDITIONING: (30 min)

20 min AMRAP

10' L-Sit Rope Climb - 1
HSPU - 7
1 Arm DB Snatch (alternating) - 14

3 min Rest

3 Rounds for Distance Each

Airdyne Sprint - 1 min
Rest - 1 min

7/12/11 - THURSDAY

WALL CLIMBS, DIPS, and BENCH PRESS

WARM-UP: (10 min)

Burgener Warm-up: CLEAN

SPEED/SKILL: (5 min)

Muscle-up - 12

STRENGTH: (15 min)

Weighted Pull-up - 7x3 
Note: Work up to 3RM

CONDITIONING: (16 min)

4 min AMRAP

Wall Climb - 5
Sit-up - 15

4 min AMRAP

Ring Dip - 10
Sit-up - 15

4 min AMRAP

Bench Press @ 70% 1RM - 5
Sit-up - 15

Note: Rest 2 min between each met-con.

7/11/12 - WEDNESDAY

SNATCHES, PRESSES, AND DEADS

WARM-UP & SKILL: (10 min)

Burgener Warm-up: SNATCH
Snatch Pull - 2x5
Snatch Balance - 2x5
Pistols - 20

SPEED: (10 min)

Power Snatch - 5x3
Note: Heavy with proper technique

STRENGTH: (20 min)

Shoulder Press - 5x5
Top Half Seated Shoulder Press - 2x3

CONDITIONING: (15 min)

3 Rounds for Time

275 lb Deadlift - 10,8,6
400m Run

7/9/12 - MONDAY

CLEANS, SQUATS & AIRDYNE

Complete entire workout session in 60 minutes.

WARM-UP & SKILL: (10 MIN)

Muscle-up - Max Rep Unbroken
Burgener Warm-up: CLEAN
135 lb Squat Clean - 10

SPEED LIFTING: (10 MIN)

Hang Squat Clean - 7x1

Note: Lift as heavy as possible while maintaining perfect form.

STRENGTH LIFTING: (15 MIN)

Back Squat - 3RM

CONDITIONING: (15 MIN)

Team WOD - 3 Person

2 Rounds

Airdyne 1/2 mile

AMRAP

HSPU - 5
Pull-up - 10
Note: Do 1/2 mile on Airdyne for time. Then immediately begin AMRAP while teammates do Airdyne. Rotate each person through the Airdyne twice. Score is total number of reps performed in AMRAP. The faster you complete the Airdyne, the less time your teammates have to complete reps.

7/7/12 - SATURDAY

ENDURANCE

WARM-UP:
Burgener Warm-up: SNATCH
95 lb Squat Snatch - 2x10
Pistols - 20

MET-CON:
For Time
20 lb Wall Ball - 50
Toes 2 Bar - 25

20 lb Wall Ball - 40 

Toes 2 Bar - 20

20 lb Wall Ball - 30 

Toes 2 Bar - 15

20 lb Wall Ball - 20

Toes 2 Bar - 10

20 lb Wall Ball - 10

Toes 2 Bar - 5

ASSISTANCE:

Superset Complex - 2 Rounds

70 lb Weighted Pull-up - Max Rep

185 lb JM Press - Max Rep

Pull-up - Max Rep

Tri-Pushup - Max Rep

7/2/12 - MONDAY

SKILL and ENDURANCE

WARM-UP:

Burgener Warm-up: CLEAN
155 lb Squat Clean - 2x10
Muscle-ups - 10

MET-CON:

Complete For Time

Burpees - 70
Sit-ups - 60
50 lb KB Swings - 50
Pull-ups - 40
HSPU - 30

SKILL/ASSISTANCE:

Muscle-ups - 10

Superset - 3 Rounds

30 lb Weighted Ring Dips - Max Rep
95 lb 1 Arm BB Row, RH - Max Rep
95 lb 1 Arm BB Row, LH - Max Rep