Tuesday May 19th, 2020

Warm up

-10 cat cow

-20 scapular pulls

-wrist series


-15s jumping jacks

-15s mountain climbers

-15s up downs (burpee without the pushup or jump


– 1 min max hold at the top of your pull

-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can

-10 side to side squat


Barefoot recommended

-1 min plate goblet rock

https://www.youtube.com/watch?v=pCEpcIo-O4I   0:46-3:25  Use hip bounce and ankle flexion according to mobility


-10 plate goblet pause partials. On each rep, Raise for 5 s before down and stand.

https://www.youtube.com/watch?v=pCEpcIo-O4I 3:26-5:00* for twisting squat, use soft mat and go barefoot. Use hands for assistance if needed. If you can’t get out of the bottom then focus on controlling the lowering phase


Then one practice round

-3 pull ups

-6 push ups

-9 squats


Use what you  have. For example substitute pull ups with or 5/5 db rows, sheet pulls etc.



20:00 AMRAP

-5 pull-ups

-10 push-ups

-15 squats


Keeo moving.  Push ups are the most common burn out element, so start breaking these up before you need to.  Focus on great form, especially in the early rounds. Once you have the movement patterns dialed in, try to keep up the pace or go faster.


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Monday May 18th, 2020

-1 min cat cow

-wrist series

– 2min Systems check 1

-2 min run

-90s rocking table (fingers toward top of your head if able)

-2 min run

-90 twisting bear


WOD = 20 Min AMRAP

-200-meter run *

-1 minute of table.



* if you can’t measure, pick an out and back that takes  you about 40s to 1 min


** fingers pointing in direction of the top of your skull. Work to keep hips higher than shoulders



2 R

-10 pike squat

-90 min hanging pike

-10 pike squat

-90s seated pike


Treat the pikes like compression lifts. Pull your belly button toward your spine. Tighten quads, hips and glutes. Keep your spine long and try to bring your legs toward your torso”


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Sunday May 17th, 2020


-10 cat cow

-wrist series

-1 min jog in place

-10 arm raises with elbows straight

-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can

-20 jumping jacks

-10 side to side squat

-10 deep lunges

-1 min in the  bottom of the squat. Use hips to keep back straight. Raise arches of feet the whole time



2 Rounds Burgener warm up and skill transfer exercises.

Do the 2nd round without pausing

At the end of each set of 3 snatch balance, stay in the bottom of the squat and do 5 behind neck snatch press.  https://www.youtube.com/watch?v=eJ9MLnNV6FY


For all movments, Really upack the shoulders once the pipe is overhead. Push through the palms in your hook grip

Here are the exercises listed out:


Burgener Warm-up

Perform 3 reps of each. Move with a Purpose!


2. Elbows High & Outside: BAR CLOSE!

3. Muscle Snatch: SNAPPY TURNOVER!

4. Power Snatch Lands 2in – 4in- 6in”: FOOTWORK!

5. Snatch Lands: FOOTWORK!


Skill Transfer Exercises

Perform 3 reps of each. Move with a Purpose!

1. Snatch Push Press: OVERHEAD STRENGTH!

2. Overhead Squat: CORE STRENGTH!

3. Heaving Snatch Balance: ARM SPEED!

4. Snatch Drop: FOOT AND ARM SPEED!

5. Snatch Balance: FOOT AND ARM SPEED!


Here are several resources to help educate you on the Burgener Warm-up and Skill Transfer Exercises:


1. Burgener Warm-up demo short version

2. Skill Transfer Exercises demo short version

3. Burgener Warm-up & Skill Transfer Exercises demo medium version

4. Burgener Warm-up long version with Coach Burgener (some of the verbage has been updated since 2015)

5. Skill Transfer Exercises long version with Coach Burgener (some of the verbage has been updated since 2015)””


Then do a warm up round of leg blaster

-4 Air Squats


-4Jumping Lunges

-4 Jumping Squats


Give everyone a few minutes to get set, then start the timer


WOD = 3 Sets on a 4:00 Timer:


1 “”Leg Blaster:””

-20 pistols or Air Squats

-20 Lunges

-20 Jumping Lunges

-10 Jumping Squats


OR “”Mini Leg Blaster:””

-10 Air Squats

-10 Lunges

-10 Jumping Lunges

-10 Jumping Squats


At the 12:00 mark: 3 min Max Push ups

Scale up or down using a variation according to your ability : elevated pike push up,  pike pushup, incline pushup etc


Leg blaster; Good form is critical here.  Don’t lose points of performance, like foot position, driving from the heel, sitting back into the glutes and keeping the back straight.  Really try to make this about glutes and hips even though your quads may scream. With that said, go as fast as you can and don’t stop.


In the pushups:

Aim for consistency, but definitely spend some quality time near burn out zone here. Basically any time you can do one or two pushups, go for it. Even if you are not sure, then try




2 Rounds

-1 min curled seiza

-20 arm circles forward and backward

-90s couch stretch each side

-Static Seated Shoulder Flexion 6 reps*

-30s Static Standing Shoulder Extension **




*tilt forward and “”pull”” the hands behind the head.



** Aim to raise the bar to shoulder height.

– Remain upright in hollow body as the bar is raised.



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Friday May 15th, 2020


-1 min jog in place

-20 scapular pulls

-10 5s descent squat with arms overhead

-15 arm circles forward and backward

-40s jumping jacks. Take your time to keep elbows straight and unpack shoulders

-accumulate 20s hanging L-sit https://www.crossfit.com/essentials/the-hanging-l-sit

-10 pike squat

-5 hawaiian squat each side

-accumulate 20s with chin above the bar

-10 alternating deep lunges

-10 alternating jump lunges

-accumulate 20s 3-stage segmented pull up or segmented pull up negative


Focus on stability in the lunges. It’s OK to start slowly. Sit back into your glutes, stay upright, drive from the front heel and try to raise the arch of your foot the whole time.


Work up to WOD weight for squat and pull movements



Tabata is 8 rounds of 20s work and 10s of rest

– Tabata weighted reverse lunge

-1:00 rest

– Tabata Pull “

-1:00 rest

– Tabata squats.**

-1:00 rest

– Tabata Object/db/kb push press

-1:00 rest

– Tabata Hollow hold


* Hold the lunge weight according to the equipment you have. Try to avoid overhead weighted today though. You can use a front rack or back rack, or hold two equal objects on either side of your body either hanging down or on your shoulders.


**Strict pull-ups, sheet/table/ring rows, object rows, body rows, or db/kb rows


*** You can do weighted squats such as front or back squats out of a rack. You can use goblet or awkward object squats. Or choose any movement from the pistol development series, including actual pistols.


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Thursday May 14th, 2020


Today we keep moving through good stable ranges of motion and finish up with essentials for lower limb functionality.

If you can’t run, pick any monostructural movement  (bike, jumprope, row) you can manage.

If you don’t know your distance, are running in place or jumproping, Aim for 2 min at a steady pace.

IF running in place, you can use high knees to simulate pacing.



-2 min jog

-systems check 1

-90s curled seiza. Point toes toward shins as much as possible



Barefoot recommended; You can use a dumbbell, heavy pot or any object that will help you counterbalance

2 Rounds

-1 min plate goblet rock

https://youtu.be/pCEpcIo-O4I?t=43 0:46-3:25  Use hip bounce and ankle flexion according to mobility


-10 plate goblet pause partials. On each rep, Raise for 5 s before down and stand.

https://youtu.be/pCEpcIo-O4I?t=206   3:26-5:00



Warm up to WOD weight



WOD 1 = 20:00 AMRAP

-20 Overhead squats (45/35 lb)

-20 Back squats (45/35 lb)

-400-meter run


Overhead squat options:

-Barbell or (safe) odd object,

-broomstick or arms overhead. Be sure to unpack the shoulders as much as possible

-single arm overhead DB or odd object squat. Switch arms as needed


Back squat options:

-Barbell or (safe) odd object,

-bottom up pistol or pistol

-jumping deck squat or jumping squat


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