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GROUP CLASS WORKOUT   Warm Up: 20 airsquats, 10 burpees, 10 airsquats, 5 burpees 3 lap run, 20 pass throughs   Strength: 2 Cleans (12 minute EMOM) Dynamic: Squat Foundational: Power   Metcon: Dynamic 30-25-15-15-25-30 Cals on Machine Alternating Double Unders Ab Mat sit ups Foundational 25-15-10-10-15-25 Cals on Machine Alternating x2 Singles (50-30-20-20-30-50) Ab Mat sit ups   Mobility: Pre – Bilateral Shoulder Flexion Post – Quad Smash on Roller    Read more

Have you ever done the Burgner warm up?  Chances are that if you have come to a class that has power cleans in it or snatches you most likely have.  The Burgner warm up is a great way for any skill level to prepare themselves for the clean or snatch.   This warm up is something that you should become comfortable with and also understand the reason why we do it.   The blog below was taken from our friends at Welded Invictus and really does a great job breaking down the ins and outs of the Burgner warm up.  Enjoy!   Why the Burgener Warm Up?  Written by Cody Burgener The Burgener Warm-Up is a great way to get your heart pumping and blood flowing, but do you know the reason for the Burgener Warm-Up? Each movement of the Burgener Warm-Up is designed to help you become a better...Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Skills: 5×4 Bench Press (Every 90 Seconds-Increase in weight) Metcon: Dynamic 10 Minutes of 30/30 sprints/rest Row or Bike or Skier Score it total Cals 3 Minute Rest For Time: 10-8-6-4-2 DB Snatches @50/35 Each Arm Front Squats @115/85   Foundational 10 Minutes of 30/30 sprints/rest Row or Bike or Skier Score it total Cals 3 Minute Rest For Time: 10-8-6-4 DB Snatches Each Arm Goblet Squats   Mobility: Pre – Anterior compartment smash (pg.264) Post – Hip Capsule Mobilization (pg. 315)     SKILLS CLASS  Toes to bar Double Under Sled fun   MOBILITY CLASS Stabilizing the bottom of the squat resolving hip painRead more

GROUP CLASS WORKOUT   Warm Up: 2 min machine 3 Rounds 10 pvc goodmornings, 12 v-ups, 10 goblet squats   Strength: 12 Singles (Heavy snatch DL) Choose weight (Every minute) Foundational: Moderate weight 12×3   Metcon Dynamic 4 Rounds 90 sec MAX Effort Row 45 second rest 2 min rest between machines 4 Rounds 90 sec Max Effort Bike 45 second rest Foundational 4 Rounds 90 sec MAX Effort Row 45 second rest 2 min rest between machines 4 Rounds 90 sec Max Effort Bike 45 second rest Mobility: Pre – Light Thoracic smash on roller Post – Hamstring Stretch with band on the ground     COMPETITORS CLASS WORKOUT   Warm Up: 2 min machine 3 Rounds 10 pvc goodmornings, 12 v-ups, 10 goblet squats   Strength: Find 1RM Strict Press 8×4 DB Chest Press 8×15 Band Pulls   Metcon: Partner WOD – 3 Rounds 90 seconds on 40...Read more

GROUP CLASS WORKOUT   Warm Up: 2 Min Machine 25 Goblet squats, 20 lunges, 15 burpees   Strength: 9×2 Touch and Go Power Cleans @80% (Every Minute)   Metcon: Dynamic  4 Rounds 7 Toes to Bar 14 Box Jumps 24/20 7 Snatches @115/75 Foundational 4 Rounds 7 K2E/ V-ups 14 Step Ups 6 DB Snatches Each Arm   Mobility: Pre – Super Front Rack Post – Achilles smash and floss on KB     COMPETITORS CLASS WORKOUT WOD posted on www.wodfollow.com  Read more