November 7, 2018

WU - Coach Led 0:00-10:00

TECHNIQUE 10:00-20:00

Thrusters (Learn how to drive with the hips and

punch out the arms at the top of the movement.

Use technique bars if necessary)

GENERATOR 20:00-35:00

EMOM12

12 Thrusters (choose your weight, should feel light)

8 Burpees (new standard)

(alternating exercises every minute)

"BURT"  40:00-55:00

EMOM 12

10 Pull-ups (banded if necessary)

50 Jump Rope

15 Hanging Knee Raises

15/12 Push-ups

October 8, 2018

WU - Coach Led 0:00-10:00

TECHNIQUE 10:00-20:00

Thrusters (Learn how to drive with the hips and

punch out the arms at the top of the movement.

Use technique bars if necessary)

GENERATOR 20:00-35:00

EMOM12

12 Thrusters (choose your weight, should feel light)

8 Burpees (new standard)

(alternating exercises every minute)

"BURT"  40:00-55:00

EMOM 12

10 Pull-ups (banded if necessary)

50 Jump Rope

15 Hanging Knee Raises

15/12 Push-ups

September 10, 2018

WU - Coach Led 0:00-10:00

TECHNIQUE 10:00-20:00

Thrusters (Learn how to drive with the hips and

punch out the arms at the top of the movement.

Use technique bars if necessary)

GENERATOR 20:00-35:00

EMOM12

12 Thrusters (choose your weight, should feel light)

8 Burpees (new standard)

(alternating exercises every minute)

"BURT"  40:00-55:00

EMOM 12

10 Pull-ups (banded if necessary)

50 Jump Rope

15 Hanging Knee Raises

15/12 Push-ups

July 27, 2018

WU - Coach Led 0:00-10:00

TECHNIQUE 10:00-20:00

Thrusters (Learn how to drive with the hips and

punch out the arms at the top of the movement.

Use technique bars if necessary)

GENERATOR 20:00-35:00

EMOM12

12 Thrusters (choose your weight, should feel light)

8 Burpees (new standard)

(alternating exercises every minute)

"BURT"  40:00-55:00

EMOM 12

10 Pull-ups (banded if necessary)

50 Jump Rope

15 Hanging Knee Raises

15/12 Push-ups

July 6, 2018

WU - Coach Led 0:00-10:00

TECHNIQUE 10:00-20:00

Thrusters (Learn how to drive with the hips and

punch out the arms at the top of the movement.

Use technique bars if necessary)

GENERATOR 20:00-35:00

EMOM12

12 Thrusters (choose your weight, should feel light)

8 Burpees (new standard)

(alternating exercises every minute)

"BURT"  40:00-55:00

EMOM 12

10 Pull-ups (banded if necessary)

50 Jump Rope

15 Hanging Knee Raises

15/12 Push-ups

June 13, 2018

WU - Coach Led 0:00-10:00

TECHNIQUE 10:00-20:00

Thrusters (Learn how to drive with the hips and

punch out the arms at the top of the movement.

Use technique bars if necessary)

GENERATOR 20:00-35:00

EMOM12

12 Thrusters (choose your weight, should feel light)

8 Burpees (new standard)

(alternating exercises every minute)

"BURT"  40:00-55:00

EMOM 12

10 Pull-ups (banded if necessary)

50 Jump Rope

15 Hanging Knee Raises

15/12 Push-ups

May 23, 2018

WU - Coach Led 0:00-10:00

TECHNIQUE 10:00-20:00

Thrusters (Learn how to drive with the hips and

punch out the arms at the top of the movement.

Use technique bars if necessary)

GENERATOR 20:00-35:00

EMOM12

12 Thrusters (choose your weight, should feel light)

8 Burpees (new standard)

(alternating exercises every minute)

"BURT"  40:00-55:00

EMOM 12

10 Pull-ups (banded if necessary)

50 Jump Rope

15 Hanging Knee Raises

15/12 Push-ups

April 30, 2018

WU - Coach Led 0:00-10:00

TECHNIQUE 10:00-20:00

Thrusters (Learn how to drive with the hips and

punch out the arms at the top of the movement.

Use technique bars if necessary)

GENERATOR 20:00-35:00

EMOM12

12 Thrusters (choose your weight, should feel light)

8 Burpees (new standard)

(alternating exercises every minute)

"BURT"  40:00-55:00

EMOM 12

10 Pull-ups (banded if necessary)

50 Jump Rope

15 Hanging Knee Raises

15/12 Push-ups

May 31, 2017

Warm-up

8 AMRAP

5 HRPU
10 Squat Jacks
15 Sit-ups

Technique Work:

Wall Walk Technique (5 min)
5-10 Wall Walks (10 min)

Met-con (Partner)
21-15-9
Cal Row
MB Thruster
Ring Row
(12 min Cap)(Once partner 1 finishes their exercise they can keep going to next one)

R2:00

9 EMOM

50-75 Jump Rope
15-20 KB Swings
20-30 MB Toe Taps (pairs)

April 13, 2017

Warm-up

8 AMRAP

5 HRPU
10 Squat Jacks
15 Sit-ups

Technique Work:

Wall Walk Technique (5 min)
5-10 Wall Walks (10 min)

Met-con (Partner)
21-15-9
Cal Row
MB Thruster
Ring Row
(12 min Cap)(Once partner 1 finishes their exercise they can keep going to next one)

R2:00

9 EMOM

50-75 Jump Rope
15-20 KB Swings
20-30 MB Toe Taps (pairs)

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