BurgFit

BurgFit 1/25/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconE8 for 32 20 HSPU, 30 DB Lunge, 20 Pull, 30 Box (4 Rounds for reps)Every 8min for 32min 20 HSPU 30 DB Jump Lunges 20/10’s 20 Pullup 30 Box jumps 24/20 Rx+ Dumbbell Jump Lunges 35/20’s (held in the farmer carry position Box Jumps 30/24" Try to complete a round in 5-6 minutes Int: Elevated HSPU Jump Lunges (no weight) Assisted Pullups 20/16" Beg: DB Press walking lunges Ring Rows Step-ups

BurgFit 1/22/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT Box Step Overs + MM (Time)2 Rounds For Time 10 DB Box Step Overs 50/35 10 Man Makers 10 min Cap A Man Maker is a Weighted Burpee with a Renegade Row (each arm) to a DB Cluster Rx+: Icon Man Makers (Burpee with Renegade Row to a DB Cluster finishing with a stationary lunge (each leg)) Intermediate: 35/20 Beginner: 20/10 Modified Man Maker* *Perform a Sprawl with a Renegade Row (each arm) to a DB Power Clean to Shoulder to OHMetconRest 5 minutes after capDirty Thirty (Time)For time: 30 Box jumps

BurgFit 1/20/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT 200m Medball Runs, Sandbag, Wallball, pullups, v-ups (Time)2 RFT 200m Med Ball Run 20/14 10 Sandbag Squats 100/80 200m Med Ball Run 20 Wallballs 20/14 200m Med Ball Run 30 Pull Ups 200m Med Ball Run 40 V-Ups Cap: 35 minutes Int: 15/10 Wallball 80/50 Sandbag 30 Jumping pull-ups 40 Tuck-ups Beg: 10/6 Ball 50/30 Dball 30 Ring Rows 40 Sit-ups

BurgFit 1/18/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconE9 for 36, 3 RC, 500m Row, 20 Burpees, 50ft Lunge (4 Rounds for reps)Every 9min for 36min 3/2 Rope Climbs 500m Row 20 Burpees 50ft double KB Front Rack Lunge 35/26 Rx+ 53/35s Int: 2/1 Rope Climb to 12' target 500m Row 15 Burpees 26/18# lunge Beg: 4 Rope Walk-ups 400m Row 15 Sprawls 50ft Walking Lunge

BurgFit 01/15/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5 AMRAP Burpees, Single Arm Thruster (AMRAP - Rounds and Reps)5min AMRAP 5 Burpees Over DB 5 Single Arm Thrusters 35/20 (alternate arms between rounds) Rx+: 50/35 Int: Step-overs Beg: 20/10 Normal BurpeesMetconRest 3 minAMRAP 5 min 10 Toes to bar, 50 DU (AMRAP - Rounds and Reps)10 Toes to Bar 50 Double Unders Int: 10 Toes to Eye-level 25 Double Unders Beg: 10 Knee Raises 50 Single UndersMetconRest 3 minAMRAP 5 Cal Bike, 5 Sandbag cleans (AMRAP - Rounds and Reps)5min AMRAP 10/8 cal Bike 5 Sandbag Cleans 80/60 Rx+ 100/80 Int: 60/40 Beg: 30/20MetconRest 3 min5 AMRAP 100ft Run, 10 Air squats (AMRAP - Rounds and

BurgFit 01/13/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4RFT 4- cal Row, 30 Alt DB Snatch, 20 pullup, 5 Man maker (Time)4RFT: 40/32 Cal Row 30 Alt DB Snatch 35/20 20 Pullups 5 Man Makers 35/20's Rest 3 minutes after you complete a round. Score total time including rest Rx+ 50/35s Int: Banded Pullups Beg: 20/10 DB Ring Rows

BurgFit 01/11/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon27-9 Wallball, Box Step-up (Time) For Time: 27-21-15-9 Wallballs 20/14 Box Step Ups 24/20" Cap: 12min Int: 14/10 Beg: 10/6# 20/16" Metcon3 minute after after time cap. (Start WOD 2 at 15min)27-9 KB Swing, Sit-up (Time)For Time 27-21-15-9 KB Swing 53/35 Situps Cap: 12min Rx+ 70/53 Int: 35/26 Beg: 26/18 Russian Perform 21-15-9-3 Sit-ups Metcon3 min rest after time cap. (Start WOD 3 at 30min on clock)3 min Max Cals Bike (Time)In 3 minutes, perform as many calories on the Assault Bike as possible.

BurgFit 1/8/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2 RFR - Bike/Walking Lunge - Run/HSW - Bike/RKB - Run/Push Ups (AMRAP - Reps) 2 Rounds: AMRAP2 12/9 Cal Bike Max Front Rack Walking Lunge 53/35 5ft = 1 rep Rest 2 min AMRAP2 200m Run Max HSW 5ft = 1 rep Rest 2 min AMRAP2 12/9 Cal Bike Max Russian KB Swings 53/35 Rest 2 min AMRAP2 200m Run Max Push Ups Rest 2 min Score total reps between all AMRAPs Single Arm Front Rack Lunge on Left Arm for Round 1, Right Arm for Round 2 Int: 9/6 cal bike 35/25 Front Rack/KB Wall

BurgFit 1/6/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconE5MOM15 Burpees Ski Double DB Snatch Burpees (3 Rounds for reps)Every 5 minutes for 15 minutes perform: 8 Burpees 20/16 Cal Ski 10 Double DB Snatch 35/20 8 Burpees Score Each Round Int: 16/12 cal ski 25/15 Beg: Sprawls 12/8 cal ski 20/10 OR Alternating DB Snatch MetconRest till 18 min E5MOM15 Burpees Box Step overs DB S2OH Burpees (3 Rounds for reps)Every 5 minutes for 15 minutes perform: 8 Burpees 20 Box Step Overs 24"/20" 10 Double DB S2OH 35/20s 8 Burpees Int: 20"/16" 25/15 Beg: Sprawls 20/10

BurgFit 1/4/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconBuy In/Out AMRAP6 Wallballs 5RFT Row Situp Sandbag Cleans (Time)AMRAP 6 Wallballs 20/14 @ 7:00 For Time 5 Rounds 400m Row 25 Situps 5 Sandbag Cleans 100/80 20 min cap (if you finish under cap, rest till 25 min) @ 27:00 AMRAP 6 Wallballs 20/14 Score is Time - Take 1s off for each wallball you did in each AMRAP. For example 75 wallballs in first 6 min, 75 wallballs in second 6 min = 150s off my total time Int: 14/10 80/60 Beg: 10/14 60/40 Rx+: 30/20 Wallball 150/100