Warm-up
Skip Rope for 3 minutes
then…
10-8-6-4-2
Push-ups
Sit-ups
Overhead squats
Mwod
Overhead Tissue Smash
Down Dog
Strength
Pull-ups
5×8
Wod
Every Minute on the minute for 14 minutes
5 Single Arm Thrusters
50 Foot Overhead Carry
Alternate arms every minute
Accessory
Three Rounds
Crush Curlsx12
Banded Triceps Pressdown x12
Banded Walks x10 per side
weighted Hyper Extensions x15
Warm-up
Team Row 1200 Meters (switch every 200)
Then…
“The Burgener Warm-up”
MWOD
Pigeon Stretch
T-spine Smash
Overhead Banded Distratction
Strength
Snatch Grip Push-press
5×3
Snatch pull
5×3
-heavier than before
Wod
21-15-9
Box Jump-over (24/20)
Power Clean (135/95)
Toes-to-bar
Warm-up
400 Meter run
Then
Two Rounds
20 Air Squats
20 Russian Swings
Down and back x2
High knees
Butt Kickers
Mwod
Calf/Ankle smash
Couch Stretch
Strength
Front squat
1-1-1-1
Wod
10 Minute amrap
5 Back Squats (225/135)
100 foot shuttle run x2
General Group Warm-up
Wod
“The 12 Labors”
1. Deadlift 5000/3500lbs
2. 600 Meter Burden Walk/Run (45/25)
3. 300 Foot Handstand Walk (or 30 Wall Walks)
4. 12 Rope Climbs
5. 75 Wall-Balls (20/14)
6. 1500 Foot Farmers Walk (2×24, 16)
7. 4 Minute Overhead Hold (95/65)
8. 300 Foot Tire Flip
9. 750 Skips
10. 75 Burpees
11. 60 Broad Jumps (5 foot/4 foot)
12. Press 2500lbs
-I will not lie, this will be chaos, but Hella fun!
-you will be in groups of two to four
-but you are responsible for everything (though you may team up on tire flips)
-however your group will share bars, balls, etc
-you may each complete in any order you want
-50 Minute Time Cap, so this means you have 10 Minutes to Warm-up, strategize , and prepare. If that takes you longer, that’s on you!
Warm-up
Five minute amrap
15 Squats
10 Russian Swing
5 Push-ups
Mwod
Freestyle for 10 minutes
Wod
Every Minute on the Minute
Partner A: 5 Handstand Push-ups, 10 Pistol squats
Partner B: Max Calorie Row
-Switch every Minute for twenty minutes
Then immediately follow with:
10 Minute amrap:
10 Push-ups
20 Calorie Row
30 Airsquats
Break reps and sets however you would like
Score=total calories rowed during emom AND amrap
Cooldown
Jog one mile
–
F.I.E.R.C.E Academy 