BurgFit

BurgFit 12/13/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcon100 Burpees EMOM KB Swing (Time)For Time 100 Burpees Every Minute (including first minute) perform 7 KB swings 53/35 Int: 35/26 Beg: 70 Burpees 5 KB Swings 26/18MetconRest 5 minutes after capFT 40 cal Row, 80 DB Snatch, 40 cal Row (Time)For Time 40/32 Cal Row 80 DB snatches 50/35 40/32 Cal Row Int: 35/20 Beg: 30/24 Cal Row 60 DB Snatches 20/10 30/24 Cal Row

BurgFit 12/11/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5RFT 9 Thrusters, 1 RC (Time)5RFT 9 Thrusters 35/20 1 Rope climb 10Min Cap Rx+ 50/35s Int: 20/10 1 RC to 12' Beg: 6 Thrusters 20/10 2 Rope Walk-ups Metcon5min rest after time cap3RFT, 21 BJ, 15 Pullups, 9m HSW (Time)3RFT 21 Box jumps 24/20 15 pull ups 9 meter Hand Stand Walk 10 Min Cap Int: Step-ups Jumping Pullups 4.5m HSW Beg: Step-ups 20/16 Ring Rows 18m Bear Crawl MetconRest 5 min after cap50 calories on assault bike (Time)Int: 40 cal Bike Beg: 30 cal Bike

BurgFit 12/9/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 80 DU, 40 Squats, 20 KB DL (Time)3 Rounds For Time 80 Double Unders 40 Air squats 20 KB DeadLifts 70/53’s 12 Min Cap Int: 40DU 53/35s Beg: 80 Singles 35/20s MetconRest 5 minutes After you finish21-15-9 ghd, ring dips, SA OHS (Time)21-15-9 GHD sit ups Ring dips Single arm OHS 50/35 400m run BETWEEN each round 18 Min Cap Int: Weighted Sit-ups 26/18 Assisted Ring Dips 35/20s 300m Run Beg: Sit-ups Box Dips Goblet Squats 35/20 200m Run between each round

BurgFit 12/06/19Warm-upCoaches Choice10-15 minutes coaches choiceMetconRetest 12/7/18 Rest 5 mins between metcons4 rft med ball wod (Time)4 rounds for time 20 Med Ball Sit Ups 20/15 200 meter Med Ball Run 20/15 20 Med Ball Squat Clean 20/15 200 meter Med Ball Run 20/15 25 min Cap Intermediate 15/10 pound ball Beginner 10/8 pound ball, 100 meter run4rft med ball wod #2 (Time)4 Rounds for Time 20 med ball Russian Twists 20/15 200 meter Run 20 med ball squats 20/15 200 meter Run 15 min Cap Intermediate 15/10 pound ball Beginner 10/8 pound ball, 100 meter Run

BurgFit 12/04/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcon15 AMRAP 100ft Sled, 2 RC, 30 DU, 40 Lunge, 50 KB Swing (AMRAP - Rounds and Reps)100ft Sled Drag 3-45s/2-45s 2 Rope Climbs 30 Double Unders 40 Front Racked Lunge 53/35 (Goblet Rack) 50 KB Swings 53/35 Int: 3-25s/2-25s 1Rx or 2 Rope Climbs to 12' mark 35/26 15 DU or 60 Singles Beg: 2-25s/1-25 4 Rope Walk-ups 26/18 30 Single UndersMetcon5 minute rest between WODs15 AMRAP 100ft sled, 2 RC, 30 DU, 40 Goblet Squat, 50 cal Row (AMRAP - Rounds and Reps)100ft Sled Pull 2 Rope Climbs 30 Double Unders 40 Goblet Squats 53/35 50/40 Cal Row Int: 3-25s/2-25s 1Rx or 2 Rope

BurgFit 12/02/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4Rnds AMRAP Row, 3 RMU, 5 HSPU, 7 KB KB (4 Rounds for reps)4 Rounds of With a 4 min clock: 500m Row In remaining time AMRAP: 3 Ring Muscle Ups 5 HSPU 7 Double KB Deadlifts 70/53 Rest 3 minutes after each amrap Score is total reps completed AFTER the Row for each round(4 scores) Int: 3 Jumping Ring MU or 6 C2B Pullups Elevated HSPU 53/35s Beg: 350m Row 3 Pullups or 6 Jumping pullups/Ring Rows Hand Release Push-ups 35/20s

BurgFit 11/27/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5min rest between AMRAPs5rnds 2min amrap BBJO Cals Bike (5 Rounds for reps)5 Rounds 2 Minute AMRAP 15 Burpee Box Jump Overs 24/20 Max Calories Assault Bike Rest 1 Min between AMRAPs Score is calories completed EACH round (logging 5 different scores) Int: 12 Burpee Box jump overs 20/16 Beg: 8 Burpee Step-overs 20/16 Scale to keep burpee box jump overs no more than 80 seconds of your total time per round12 AMRAP Dball clean squat carry (AMRAP - Rounds and Reps) 12 Min AMRAP 1-2-3-4-5

BurgFit 11/25/19Warm-upCoaches Choice10-15 minutes coaches choiceMetconAngie found a Rower (Time)For Time 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats 100 Cal Row Cap: 35 minutes Intermediate Partitioned Angie found a Rower 10 Rounds of 10 of each movement Beginner Partitioned Angie found a Rower 10 Rounds of 7 Ring Rows 7 Plate Push Ups 7 Sit Ups 7 Air Squats 7 Cal RowHomeworkReminder: Wednesday 11/27: No 730pm Class Thursday 11/28: Gym is closed for Thanks Giving Friday: 10am WOD only

Home WOD 11/22/19Warm-upWarm Up Spiderman and planks400 meter run 2 rounds of 10 spiderman push ups 30 second cobra stretch 10 air squats 30 second plank holdSkillPlank (Max Hold)1s = 1 repEstablish your max plank hold ( on elbows). MetconHome WOD 1 (Time)5RFT 200m Run 15 Jump Squats 20 Lunges Int/Sc: 100m Run 15 Squats Assisted lunges (hold on to a stable object)

BurgFit 11/20/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcondesc ski, thruster (Time)40-30-20-10 (W: 32-24-16 -8) Ski 20-15-10-5 Db thruster 50/35's Int: 35/20 Beg: 20-15-10-5 Cal ski (W: 16-12-8-4) DB Thruster 20/10 Cap: 16 min Metcon4 minute rest AFTER the time capAsc T2B, Burpee, Squat each round (AMRAP - Reps)AMRAP 12 minutes 1-2-3-4-5-6-7- etc. T2B Burpee 10 Air Squats after each round Score is total reps completed Int: Toes to eye level Beg: Knee raises Sprawls HomeworkAll locations will be closed Friday (11/22), Saturday (11/23) and Sunday (11/24) for our coach's outing. Home workouts will be provided for those days!