Warmup: Burgener Lift:”Snatch Every Minute on the Minute” EMOM x6 3 Position, 1 hang snatch, 1 OHS-below knee, above knee, pockets. Work on keeping bar close to body. Make sure back and lats engaged. Rest 3 minutes EMOMx6 Snatch Deadlift, 2 Hang Snatches WOD: EMOM x12 1- 8 Burpees 2-
Skill Kipping pull-up progression: Active shoulder > Beat swing > Pull-up with pause > Linked pull-ups > Butterfly pull-ups Practice EMOM x10: Even: 3-12 Kipping pull-ups, Odd: 6-12 Strict dips WOD 4 Rounds: 5 Clean and jerks, 10 Stationary, front rack, reverse lunges (alternating)
Warm Up: 3 Rounds of the Kettlebell Complex: Armbar Turkish Getup Windmill right/left arm 30 second overhead hold right into 30 second farmer carry A1: Bench Press 4×10 A2: Ankle/Calf Mobility WOD:10 Minute AMRAP: 20 double unders 10 Push Press 5 Box Jumps
Warmup: EMOMx5: 20 KB swings Lift: A1: Deadlift 5×6 A2: 5 Alternating Pigeons WOD: 2 Rounds: 2 minutes max calories rest 2 minutes 2 minutes max box jumps rest 2 minutes 2 minutes max slam balls rest 2 minutes
Gymnastics Warm Up then run through toes to bar progression AEMOM x12: 4-6 Toes to Bar/Knees to Elbow 15-20 hollow rocks WOD: AMRAP 8 minutes: 6 Push Ups 6 Lunges
Warmup: 5 Rounds: Rowling (include some squats, ring rows, shutle runs, skips) WOD: Remembrance Day Hero WOD “Partner “Nutts” 10 Handstand Pushups 15 Deadlift (185/250#) 25 Box Jump (24/30″) 50 Pullups 100 Wall Ball (14/20#) 200 Double Unders 400m Run w/ 25/45# Plate “This workout is named after Canadian Soldier
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