Warm Up (10 Minutes) 200 Meter Run 10 Push Ups 200 Meter Row 10 Air Squats 10 Double Unders or 30 Jump Rope 100 Meter Lunge 10 Pull ups Workout of the Day (WOD) “Burp -n- Go” 3 Rounds for time: Run 400 Meters 25 Burpees Core (10 Minutes) 25 Ab Mat Sit Ups 25 [...]
Warm Up Run 800 Meters or Row 1000 Meters Workout of the Day (WOD) “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) Add your points and post them to comments Click on [...]
Warm Up 2 Rounds of the following: 10 Overhead Squat (PVC) 10 Jumping Pull Ups 10 Push Ups 200 Meter Row Workout of the Day (WOD) 21,15,9 of the following for time: Overhead Squat 95#M / 65#W Pull Ups Core Back Extensions 3 x 15 – 20 reps Glute Ham Sit Ups 3 x 10 [...]
Warm Up 3 Rounds of Cindy (not for time) 5 Pull Ups 10 Push Ups 15 Pull Ups Workout of the Day (WOD) AMRAP (As many rounds as possible) in 30 mins 5 Push Ups 10 Air Squats 15 Sit Ups 20 Jumping Jacks 100 Meter Run
Rest and Recover All Saints Carnival in Sunrise. Brooke B and Friends. Jenna B with her friend on the Dinosaur Ride.
Group Workout will begin at 9am with a Group Warm Up Warm Up Burgener Warm UpWorkout of the Day (WOD) Then "The Bear Complex"AMRAP (as many rounds as possible) in 30 mins 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press click on the below video to see demo of "Bear [...]
Warm Up 400 Meter Run Workout of the Day (WOD) For Time: (no rest between)Run 1 MileRow 2000 Meters50 Double Unders Core Ab Wheels 3 x 10 – 15 reps Back Ext 3 x 10 – 15 reps
Warm Up Burgener Warm Up 500 Meter Row (For Time) Workout of the Day (WOD) For time: 135 lb Squat clean, 10 reps 50 GHD Sit-ups 135 lb Squat clean, 8 reps 40 GHD Sit-ups 135 lb Squat clean, 6 reps 30 GHD Sit-ups 135 lb Squat clean, 4 reps 20 GHD Sit-ups 135 lb [...]
Warm Up Spinning Bike 10 min Workout of the Day (WOD) “Filthy Fifty” 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders [...]
Warm Up: Burgener Warm Up Workout of the Day (WOD) For Time: 2K Row 50 Wall Ball 20#M/14#W 1K Row 35 Wall Ball 500 Meter Row 25 Wall Ball Compare to 12/02/08 Coach Burgeners Olympic Cert in Melbourne, Florida Feb, 2009
