BurgFit

BurgFit 11/18/19Warm-upCoaches Choice10-15 minutes coaches choiceMetconChipper Bike, DBall, Dub, Row, RC (Time)2 mile Bike (8 reps) 5 Rope Climb 400m Dball bear hug walk 100/80 (4 Reps) 5 Rope Climb 300 DU 5min 5 Rope Climb 1000m Row (10 reps) 5 Rope Climb Cap: 35 min Start where you want but MUST go in order from that point on. Score is finished time or time cap+ however many reps not completed (ex. 35:04 if you had 4 rope climbs left) Int: 1.5 Mile Bike 3 RC 400m Dball 80/50 3 RC 150 DU 3 RC 750 Row 3 RC Beg: 1 Mile Bike 8 Rope Walk-ups 400m Dball walk 50/30 8

BurgFit 11/15/19Warm-upCoaches Choice10-15 minutes coaches choiceMetconE6 for 36, 200m Run, 20 KB Swing, 20 Situp, 10 Alt KB Snatch (6 Rounds for reps)Every 6 minutes For 36 Min 200M Run 20 KB swings 53/35 20 sit ups 10 Alt KB Snatches 53/35 Try to keep first round around 4 minute marker INT: 35/26 BEG: 26/18

BurgFit 11/13/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 500 row, 50 WL, 5 Bar MU (Time)3RFT 500m Row 50 Walking Lunges 5 Bar Muscle-ups Cap: 15 minutes Int: 10 C2B pullups or 5 Jumping bar MU Beg: 300m Row 30 Walking Lunges 10 Jumping Pullups or 5 pullupsRest PeriodRest 5 minutes AFTER cap15-12-9-6-3 Dball over Shoulder, C2B pullups (Time)15-12-9-6-3 DBall over shoulders 100/80 C2B Pullups Cap: 15 minutes Int: 80/50 Pullups Beg: 50/30 Ring Rows or Jumping pullups

Burfit 11/11/19Warm-upCoaches Choice10-15 minutes coaches choiceMetconHelton (Time)3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 Burpees In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009 Rx: 50/35 Intermediate: 40/25 Scaled: 400m Run 20 Dumbbell Squat Cleans 25/15 20 Burpees Cap: 38 Minutes

BurgFit 11/06/19Warm-upCoaches Choice10-15 minutes coaches choiceMetconE7F35 500m Row, 20 BJO, 10 Dball Cleans, 3 RC (5 Rounds for reps)Every 7 minutes for 35 Min 500M Row 20 Box jump overs 24/20 10 Sand bag cleans 100/80 3 Rope climbs Goal is to be no longer than 5-6 min per round Int: 400m Row 20 BJO 24/20 (Step-over allowed) 10 Sand bag cleans 80/60 2 RC to 12' line Beg: 300m Row 15 Box Step-overs 20/16 10 Sandbag cleans 50/30 6 Rope Walk-ups

BurgFit 11/04/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcon15-12-9-6-3 DB burpees, DB thrusters (Time)15-12-9-6-3 DB burpees 50/35’s DB thrusters 15 Min Cap Rx+: 70/50s Int: 35/20s Beg: 20/10sMetcon5 minute rest after cap3RFT 400M Run 50 DB OH WL 10 GHD sit ups/15 abmat sit ups (Time)3 RFT 400M Run 50 ft DB OH WL 50/35 10 GHD sit ups/15 abmat sit ups Cap: 16 minutes Rx+: KB OH WL 70/53 Int: 35/20 10 Weighted sit-ups 35/20 db (hold on chest) beg: 300m Run 50ft Front rack lunge 20/10

Burgfit 11/01/2019Warm-upWarm Up Run, GB, MC, IW4 Rounds 100m Run 10 Glute Bridges with 10 sec hold at top 10 Mountain Climbers 5 Inch Worms (Speed up the run each round, the last one should be a sprint)MetconOpen 20.4 Burgfit Edition (Time)For time: 30 box jumps 15 clean and jerks, 35 | 20 lb. dbs 30 box jumps 15 clean and jerks, 35 | 20 lb. dbs 30 box jumps 10 clean and jerks, 35 | 20 lb. dbs 30 single-leg squats 10 clean and jerks, 50 | 35 lb. dbs 30 single-leg squats 5 clean and jerks, 50 | 35 lb. dbs 30 single-leg

BurgFit 10/30/19Warm-upwarm up 400 pu,AS,WM,TS400 Run 2 Rounds 10 Push ups 10 Air squats 10 Windmills 10 toy soldiers MetconFT 1 mile run, 50 KB DL, 2k Row, 50 GHD, 3k Bike (Time)For Time 1 Mile Run 50 DB KB deadlifts 70/53 2K Row 50 GHD sit ups/75 sit ups 3K Bike 40 Min cap For all divisions, scale run, row and bike to a time domain under 10 minutes each Int: kb DL 53/35s 50 Weighted sit-ups 35/20 Beg: KB DL 35/26s 50 Sit-ups

BurgFit 10/28/19Warm-upWarm-up Squat shoulders2 minutes on the bike then 2 rounds 10 Air squats 10 Push-ups 5 Jumping Air Squats 5 Inch worms 20 second Hang from bar Metcon3RFT 20 Wallball, 15 pullup, 10 DB Hang Clean (Time)3RFT 20 Wall balls 20/14 15 pull ups 10 DB hang cleans 50/35 12 Min Cap Int: 15/10 Wallball Jumping Pullups 35/20 Beg: 10/6 Wallball Ring Rows 20/10 DB Rest PeriodRest till 15 minute markerMetcon21-15-9 Box jumps HSPU T2B (Time)21-15-9 Box jumps 24/20 Handstand Push-ups Toes 2 Bar Cap: 12 minutes Int: Step-ups 24/20" Elevated HSPU Toes 2 eye level Beg: Step-ups 20/16 DB Presses Knees to chest Rest PeriodRest until the 30 minute marker on the clockMetconFT 50 DB Snatches

Burgfit 10/23/2019Warm-upWarm-Up Row + 3R GM, SS, IW500 meter Row Then 3 Rounds 10 Weighted Good Morning 25/15 10 Samson Stretch 5 Inch WormsMetcon5R Row,Burp 4R DU,SU 3R DB,KBS (Time)5 Rounds 250M row 15 Burpees rest 5 min 4 Rounds 60 Double Unders 30 Sit ups rest 5 min 3 Rounds 1 min DBall hold 100/80 15 Kettlebell Swings 53/35 Intermediate D-ball 80/60 KBS 35/26 Beg D-Ball 60/50 KBS 26/18