BurgFit

BurgFit 2/24/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP12 20 Cal Bike 15 TTB 10 SBC (AMRAP - Rounds and Reps)AMRAP12 20/16 Cal Bike 15 T2B 10 Sandbag Cleans 80/60 Rx+: 100/80 Int: 15/12 cal 15 Toes To Eyes 10 Sandbag Cleans 50/30 Beg: 10/8 Cal Bike 15 Knees to Chest 30/20 MetconRest 5 min 2RFT 200m Run 10 sPull Ups 20 Sandbag Squats 30 Situps (Time)2RFT 200m Run 10 Strict Pullups 200m Run 20 Sandbag Squats 80/60 200m Run 30 Situps Rx+: 100/80 Int: Banded Pullups 50/30 Beg: Ring Rows 30/20Scaling for pullup should be difficult, either by using a weaker band OR bringing feet closer

BurgFit 2/19/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT 600m Run, 30 Pistols, 30 KB Swings (Time)2RFT 600m Run 30 Alt Pistols 30 KB Swings 53/35 Cap: 15 minutes Int: Assisted Pistols 35/26 Beg: 400m Run Box Pistols 26/18MetconRest 5 minutes AFTER cap15 AMRAP 20 cal bike, 20 HSPU, 50ft OH WL (AMRAP - Rounds and Reps)15 Min AMRAP 20/16 Cal Bike 20 Hand stand push ups 20 Double KB Deadlifts 53/35 Rx+: 70/53 50/35 Int: 15/12 cal Bike Elevated HSPU 35/25 Beg: 10/8 cal DB Press 25/18

BurgFit 2/17/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconFR 100m carry, 30 burpees, RC, Renegade, Jump Lunge, amrap cindy (AMRAP - Reps)For Total Reps completed 100m Double DB Front Rack carry 35/20s 30 Burpees 4 Rope Climbs 40 Jump Lunges 4 Rope Climbs 40 Renegade Row 35/20s (20 each side) 4 Rope Climbs 40 Jump Lunges 4 Rope Climbs 30 Burpees 100m Double DB Front Rack carry Rx+ 50/35s In remaining time perform: AMRAP 5 Pullups 10 Push-up 15 Squats Score is total reps completed (finishing part 1 of workout = 396 reps) Cap: 35min Int: 20/10's Normal lunges 2 Rope Climbs Assisted pullups (in the AMRAP) Beg: Sprawls 6 Rope Walk-ups Knee push-ups Ring rows

BurgFit 2/15/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconE12 for 36, 75 DU, 60ft HSW, 450 ski, 30 T2B, 15 Dball Squat (3 Rounds for reps)Every 12 minutes for 36 minutes 75 Double Unders 60ft Handstand Walk 450m Ski (row is ski is not available) 30 T2B 15 Dball Squats 100/80 Score EACH round Int: 35 Double Unders 30ft HSW 450m Ski 30 toes to eye level 80/60 Beg: 150 Single Unders 120ft Bear Crawl 300m Ski 30 Knee Raises 50/30#

BurgFit 2/10/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconFor Time 1.5mi Bike 15 SBC 1k Row 15 SBC 800m Run 15 SBC (Time)1.5mi Bike 15 Sandbag Cleans 80/60 1000m Row 15 Sandbag Cleans 800m Run 15 Sandbag Cleans 20 min cap Rx+: 100/80 Int: 1.2 mi Bike 750m Row 600m Run 60/40 Beg: 1 mi Bike 500m Row 400m Run 40/30 MetconRest 3 min For Time 20-16-12-8-4 Pullups 3x DU (Time)20-16-12-8-4 Pullups 60-48-36-24-12 DU 12 min cap Int: Banded Pullups 1/2 DU 2x Singles Beg: Ring Rows Singles

BurgFit 2/5/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP15 Asc 2 Situps RKBS (AMRAP - Rounds and Reps)AMRAP 15 2 Situps 2 Russian KB Swings 53/35 4 Situps 4 Russian KB Swings 6

BurgFit 2/3/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon10 RFT 15 Wallballs 15/12 Cal Row 30 DU (Time)10 Rounds for Time 15 Wallballs 15/12 Cal Row 30 DU *Every time you trip on the rope or drop the wallball 3 burpees* 32 min cap Int: 14/10 15 DU 60 Singles Beg: 10/6 60 Singles (No penalty for tripping or dropping the ball)

BurgFit 2/1/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP16 Max Cal Bike Air Squats (Calories)AMRAP 16 Max Cal Bike Every 2 minutes perform 25 Air Squats Starts with Air Squats MetconRest 3 min AMRAP16 Max Cal Ski 2/1 Rope Climbs (Calories)AMRAP 16 minutes Max Cal Ski Every 2 minutes perform 2/1 Rope Climbs Starts with Rope Climbs Int/Beg: 2x Rope Walk Ups

BurgFit 1/29/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT 1mi Bike 500m Row 50 DB Squats (Time)2RFT 1 Mile Bike 500m Row 50 DB Squats 35/20 20 min cap Int: .75 mi 400m Row 25/15 Beg: .5mi 300m Row MetconRest till 23:00 2 RFT T2B, Burpees (Time)2 RFT 30 Toe to Bar 30 Burpees 12 Min CAP INT: knee to chest BEG: toe to Rig

BurgFit 1/25/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconSki Annie (Time)50-40-30-20-10 Double unders sit ups 25-20-15-10-5 Cals Ski Erg 17Min Cap INT: Half dubs BEG: 40-30-20-10 Half for Ski erg MetconRest 3 min 15AMRAP Run, KBS, SB cleans, SB squats (AMRAP - Rounds and Reps)15Min AMRAP 200M Run 20KB swings 53/35 10 SB cleans 100/80 5 SB squats INT: 35/26 75/50 BEG: 26/18 50/30