BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
3 rounds:
Row 200M
8 Burpees
15 Goblet Squats
3 rounds, each for time:
10 Burpees
Row 200M
10 Burpees
Run 400M
3 rounds, increasing weight:
5 Power Cleans
4 Front Squats
3 Push Presses
2 Power Snatches
For time:
46 Abmat Sit-ups
17 Thrusters, 95/65 lbs
17 Burpee Bar Jump-overs
17 Squat Cleans, 95/65 lbs
17 Burpee Bar Jump-overs
17 Ground-to-Overhead, 95/65 lbs
17 Burpee Bar Jump-overs
46 cal Row
T-spine anchor (3 min)
Suprapatellar smash/floss (2 min each side)
1 Muscle Up
2 Devil Presses 50/35
3 Ring Dips
4 Handstand Push Ups
5 Toes To Bar
6 Pistols
7 Chest To Bar Pull-ups
8 Box Jump Overs 24/20″
9 Wall Balls 20/14
10 DB Lunges 50/35
11 Burpees
12 DB Goblet Squats 50/35
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.
Saddle stretch (3 min hold)
5 x Upward to downward dog (20 sec in each position)
Row 500M
3 rounds:
2 DB Turkish Get-ups (1 each arm)
20M DB Overhead Carry, right arm
20M DB Overhead Carry, left arm
Pre-WOD mobility:
Blue angel (2 min each side)
Trap scrub (2 min each side)
For time:
20/15 Bike Calories
50M Farmers Carry, 50/35 lbs
10M Handstand Walk
For time:
80/60 Bike Calories
200M Farmers Carry, 50/35 lbs
40M Handstand Walk
Short ROMWOD
Run 400M
3 rounds:
15 Wallballs
12 Lunges
9 Low-ring Muscle-ups
Pre-WOD mobility:
FROOD (2 min each side)
MBOD (2 min each side)
3 rounds for time of:
5 Ring Muscle-ups
10 Squat Cleans, 135/95 lbs
20 Box Jumps, 24/20 in
Single leg hamstring stretch (2 min each side)
Banded OH distraction (2 min each side)
2 minutes of Jump-rope
Linchpin DB Burgener Warmup:
3 dumbbell deadlifts, R-arm
3 dip-shrugs, R-arm
3 dip-shrugs with elbow high, R-arm
2 hang power snatch, R-arm
2 overhead squats, R-arm
2 hang squat snatch, R-arm
(then repeat with L-arm)
Pre-WOD mobility:
T-spine rake/roll (3 min)
Suprapatellar smash/floss (2 min each side)
For time:
50 Double Unders
35 GHD Sit-ups
30 Burpees-to-Target, 6 in
25 Box Jumps, 24/20 in
20 Dumbbell Push Press, 50/35 lbs
Dumbbell Lunge, 50/35 lbs, 15 m
50 Double Unders
Dumbbell Lunge, 50/35 lbs, 15 m
50 Double Unders
Dumbbell Lunge, 50/35 lbs, 15 m
20 Dumbbell Push Press, 50/35 lbs
25 Box Jumps, 24/20 in
30 Burpees-to-Target, 6 in
35 GHD Sit-ups
50 Double Unders
Couch stretch (2 min each side)
3 x 20 sec pull-up bar hang
Run 400M
Agility drills
– High Knees
– Butt Kicks
– Toy Soldiers
– Donkey Kicks
– Toes-in run
– Toes-out run
– Heel run
Pre-WOD mobility:
MBOD (3 min each side)
Every 2 minutes for 20 minutes, Run 200M for time. Record best time.
Short ROMWOD
3 rounds:
30 Single-unders
7 Wall-facing Squats
7 Toes-to-bar
7 GHD Hip Extensions
5 Overhead Squats, empty barbell (3 secs descending + 3 secs up)
7 rounds, not for time:
3 Overhead Squats, 75% 1RM
9 Strict or Banded Pull-ups
5 Rounds for time of:
400m Run
10 Burpee Box Jumps, 24″
10 Sumo-Deadlift High-Pull. 95#
10 Thrusters, 95#
Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here
