THE REAL TESTING WEEK This week is the last week from the 9 Week circle. We test your progressions from the strength cycles and the...

WARM UP For quality: 3/3 Lunge Flows 25 Air Squat-to-Med Balls 25 Medicine Ball Thrusters Handstand Hold, 1 min ENDURANCE For time: Row,...

WARM UP 3 rounds for quality of: Row, 200/160 m 10 Shoulder Tap Push-ups Single Arm Plank Hold, 30 secs 10 Dumbbell Snatches, 10/5 kg...

WARM UP Burgener Clean Warm Up 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. HEAVY COMPLEX AMRAP 12...

WARM UP 2 rounds for quality of: 8 Push-up Plus 12 Serratus Wall Slides 24 Split Squats Handstand Hold, 20 secs GYMNASTIC STRENGTH Every...

WARM UP For quality: Hamstring Stretch, 1 min Good Morning Hold, 20/10 kg, 30 secs 10 Good Mornings, 20/15 kg 10/10 Bulgarian Split...

WARM UP Active - Burgener-Style Warm-Up 3 Snatch-grip Shrugs 3 Hang Snatch High Pulls 3 Muscle Snatches 3 Overhead Squats 1 2in Snatch...

Das Erste, was ambitionierten Kraftsportlern oft schwerfällt, ist, dass ein aktiver Erholungstag nicht gleich ein Ruhetag ist. Ein...

WARM UP 3 rounds for quality of: 10 Push-up to Down Dogs 10/8 Row Calories 10 Double Kettlebell Push Press, 10/6 kg Plate Squat Hold, 20...

WARM UP Complete as many rounds as possible in 7 mins of: 10/8 Row Calories 10 Single Arm Dumbbell Deadlifts 10 Stiff Legged Walk Out To...

WARM UP Burgener Clean Warm Up 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. HEAVY COMPLEX Complete...

WARM UP 2 rounds for quality of: Single Leg RDL, 50 ft 20 Single Leg Lateral Box Step-ups 12 Serratus Wall Slides 8 Push-ups 6 Band...

WARM UP For quality: Hamstring Stretch, 1 min Good Morning Hold, 20/10 kg, 30 secs 10 Good Mornings, 20/15 kg 10/10 Bulgarian Split...

WARM UP Active - Burgener-Style Warm-Up 3 Snatch-grip Shrugs 3 Hang Snatch High Pulls 3 Muscle Snatches 3 Overhead Squats 1 2in Snatch...

8 rounds for time of: 19/15 Row Calories 19 Handstand Push-ups 4 Sandbag Ground-to-Shoulders, 70/50 kg 19/15 Assault Bike Calories 29...

FUN LIFTING 12 Bars of Christmas For time: 1 Deadlift 2 Hang Power Cleans 3 Front Squats 4 Shoulder Press 5 Back Squats 6 Push Press 7...

WARM UP 2 rounds for quality of: Hang From Pull Up Bar, 30 secs 10 Scapular Pull-ups 10 Kip Swings 10 Step Back Lunges 10 Push-up to Down...

A. 5 sets: 3 reps skin the cat Free rest B. Work in supersets: 6 sets 10 ring rows false grip feet on box 5 ring kipping swings 5 ring...

WARM UP Burgener Clean Warm Up 1-1-1 HEAVY COMPLEX Complete as many rounds as possible in 12 mins of: 1 Split Jerk 3 Front Squats 1 Squat...

WARM UP 3 rounds for quality of: 12 Serratus Wall Slides 8 Plank To Down Dogs 2 Min Single Arm Kettlebell Front Rack Hold PARTNER WOD...

CORE 3 rounds for quality of: 50 Bent Hollow Rocks 30 Ab Crunches 30 Sphinx Push-ups 30 Hollow Body Switch Backs SKILL STRENGTH 10x 2...

WARM UP For quality: Hamstring Stretch, 1 min Good Morning Hold, 20/10 kg, 30 secs 10 Good Mornings, 20/15 kg 10/10 Bulgarian Split...

WARM UP Active - Burgener-Style Warm-Up 3 Snatch-grip Shrugs 3 Hang Snatch High Pulls 3 Muscle Snatches 3 Overhead Squats 1 2in Snatch...