BurgFit 3/31/2020AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the BurgFit WOD 8:00 AM https://zoom.us/j/328962467 5:30 PM https://zoom.us/j/251979792Warm-upWarm-up2 min Jump Rope or Line Hops 4 Rounds: 10 Good Mornings 20 Bird Dogs 10 Russian Kbell Swings Metcon3RFT 200m Run 10 KB DL 10 KB Swings 10 KB Snatches (Time)3 RFT: 200m Run 10 Kettlebell Deadlifts 200m Run 10 Kettlebell Swings 200m Run 10 Kettlebell Snatches/arm 16 min capUse whatever kettlebell you have available. If you don't have a 200m mark, run for 1 min. MetconRest 5 min.AMRAP
BurgFit 3/30/2020AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the BurgFit WOD 8:00 AM https://zoom.us/j/328962467 5:30 PM https://zoom.us/j/251979792Warm-upWarm-up2 min cardio of your choice 3 Rounds: 10 Bodyweight Lunges 10 Jump Tucks 5 Inchworms MetconRest 3 min between AMRAPs. Score is Rounds and Reps AMRAP 10 Air Squats, Sprawls (AMRAP - Rounds and Reps)10 Air Squats 10 Sprawls Score is Rounds and Reps AMRAP 8 Goblet Squats, Burpees (AMRAP - Rounds and Reps)AMRAP 8: 8 Goblet Squats (35/25) 8 Burpees INT/BEG: Scale Weight to go unbrokenAMRAP 6 OVH Lunge,
BurgFit 3/27/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the BurgFit WOD 8:00 AM https://zoom.us/j/328962467 5:30 PM https://zoom.us/j/251979792Warm-upWarm-upCardio 2 minutes of your choice 2 rounds 30s Down dog 10 Push-ups 30 second Hollow Hold 10 Sit-ups 30s Bottom of Squat 10 SquatsMetcon21-15-9-15-21 HSPU, V-up, Thruster (Time)21-15-9-15-21 HSPU V-up Single arm thruster /arm Run 200m after every round Rx+ Wallball V-up Each round you will perform that many reps PER arm with the thrusters Ex. round of 21 you will perform 21 thrusters with the left arm and 21 with the right. Scale HSPU to hand release
BurgFit 3/26/20Warm-upWarm-upMark out a 15ft straight line if possible. Line drills (in 15ft sections): Toy soldiers Walking lunge Bear crawl Backwards lunge Inch Worm Metcon12 AMRAP 3-6-9-etc. MBC Bear crawl, broad jump (AMRAP - Rounds and Reps)AMRAP 12min 3-6-9-12-15-18-etc. Medball clean After every round, perform: 15ft Bear Crawl 15ft Broad jump every 5ft = 1 rep Metcon3RFT 20 kb Snatch, 20 Pistols, 60ft OH KB Lunge (Time)3RFT 20 KB Snatch 20 alt Pistols 60ft KB OH walking lunge Cap: 15min Scale lunges to either goblet lunges, or unweighted lunges Scale pistols to a bench/chair/box OR try to get feet as close as possible and perform a squat.
BurgFit 3/25/20Warm-upWarm-upRun for 4 minutes. In that time, figure out a good 200m mark (or find a distance that takes about 30 seconds at a jogging pace to get to). 2 Rounds 10 Toy soldiers 10 Good mornings 10 Squat 10 Push-upsMetconE9 for 36, 2 rounds, 20 kb SDHP, 50 DU, 200m Run (4 Rounds for reps)Every 9min for 36min perform: 2 Rounds 20 KB SDHP 50 Dubs 200m Run (1 minute of running) If you don't have a jump rope, perform lateral 50 total lateral hops Try to keep each round at or just under 6 minutes to finish
BurgFit 3/24/20Warm-upWarm-up DD, PU, SPU, Air squat, WM2 min Cardio. (Run, Burpee, jump rope, etc.) 2 rounds 20 second downward dog 10 push ups 10 Second bottom of push-up (float torso 1 inch off of floor) 10 air squats 10 windmillsMetcon15 AMRAP 20 Jump Lunge, 15 Sit-up, 10 Burpee (AMRAP - Rounds and Reps)15 min AMRAP 20 Alt Jump lunge 15 Situp 10 Burpee Scale to items that will allow you to be able to perform a full round without stopping or resting. Scale to traditional lunges or assisted lunges (holding on to a fixed item) MetconRest 5 minutes10
BurgFit 3/23/2020Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 20 Cal Row, Pullups, Cal bike, HSPU (Time)3RFT: 20/16 Cal Row 20 Pullups 20/16 Cal Bike 20 HSPU 20 min cap INT: 16/12 Cal Row/Bike Banded Pullups Elevated BEG: 12/8 Cal Row/Bike Ring Rows Seated Press 20/10MetconRest 5 min 21-15-9 KBSDHP Goblet Squats HSW (Time)21-15-9 KB Sumo Deadlift High Pull 35/26 Goblet Squats 35/26 25ft HSW Between Each Round ***Workout ends on 9 Goblet Squats*** 10 Min Cap Rx+: 53/35 INT: 26/18 15 ft HSW OR 50ft Bear Crawl BEG: 18/9 25ft Bear Crawl
BurgFit 3/20/2020Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT Run, Devil's Press Squat Cleans DB Snatch DB Push Press (Time)FT: 800m Run 10 Devil's Press 35/20 600m Run 20 DB Squat Cleans 400m Run 30 Alt DB Snatch 200m Run 40 DB Push Press Cap: 20 min Rx+: 50/35 INT: 20/10 BEG: Scale Runs to be at or around 4 min, 3 min, 2 min, 1 min respectively. MetconRest 5 Minutes FT 100 Air Squats 100 Double Unders (Time)FT: 100 Air Squats 100 Double Unders INT: 50 DU OR 200 Singles BEG: 75 Air Squats 100 Singles 8 Min Cap.
BurgFit 3/18/2020Warm-upCoaches Choice10-15 minutes coaches choiceMetconE5MOM 15 Cal Bike 15 TTB 15 HSPU (7 Rounds for reps)Every 5 min for 35 minutes 15/12 Cal Bike 15 Toes To Bar 15 HSPU Score is time for EACH ROUND Rx+: 25/20 Cal Bike INT: 12/9 Cal Bike Toes to Eye Level Elevated BEG: 9/7 Cal Bike Hanging Knee Raise OR Toes To Rig 20/10 Seated Press Scale to options that allow you to complete the first round in under 3 minutes
BurgFit 3/16/2020Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 15 BBJO, 500m Row, 30 DB OH Lunge (Time)3 RFT 15 Burpee Box Facing Jump Overs 24"/20' 500m Row 30 KB Alternating Lunge 35/26 Cap 20 Min Rx+: 53/35 INT: 20"/16" 400m 26/18 BEG: Sprawls to Step Overs 300m Front Rack Lunges 26/18MetconRest 5 Min AFTER cap. AMRAP 8, 10 KB Swings, 15 Sit ups, 20 Dubs (AMRAP - Rounds and Reps)AMRAP 8 10 KB Swings 35/26 15 Situps 20 Double Unders RX+: 53/35 INT: 26/18 10 DU or 40 Singles BEG: Russian KB Swings 26/18 20 Singles