• Tracks
  • CrossFit.com Rx'd
  • Burgener Strength: Weightlifting
  • The Gymnastics Course
  • CrossFit.com WOD Scale
  • Fitness WODs
  • Dumbbell Only WODs
  • tttathome
  • Burgener Strength: Performance
  • No Equipment WODs
  • Performance WODs
Sun Mon Tue Wed Thu Fri Sat

28

  • Run 10 km TT
  • Rest Day
  • Intermediate Option: Run 7 km TT
  • Beginner Option: Run : 1x 30 mins
  • 42-30-18: Single Arm Kettlebell Clean & Press and Kettlebell Goblet Box Step-ups
  • 42-30-18: Single Arm Dumbbell Clean & Press and Dumbbell Goblet Lunges
  • Rest Day
  • 42-30-18: Tuck Jumps and Lunges
  • 42-30-18: Single Arm Kettlebell Clean & Press and Kettlebell Goblet Box Step-ups

29

  • 10 RFT: Weighted Pull-ups, Strict Pull-ups and Pull-ups
  • 1: Snatch Push Press + Pause Overhead Squat : 3-3-3-3
  • 2: 3 Position Snatch : 1-1-1-1-1
  • 3: Back Squat : 8x3
  • 4: 3 RFQ: Dumbbell Death Marches, Barbell Hip Bridges and Weighted Planks
  • Intermediate Option: 10 RFT: Weighted Pull-ups, Strict Pull-ups and Pull-ups
  • Beginner Option: 5 RFT: Band Pull-ups, Ring Rows and Jumping Pull-ups
  • Randy
  • Dumbbell Snatch : 75 Reps for Time
  • Strength 1: Every 1:30 for 15 mins: Muscle Snatch + Drop Snatch
  • Strength 2: Every 2 mins for 20 mins: Block Power Snatch + Block Squat Snatch
  • Strength 3: Wendler Back Squat: Week 2
  • Work Capacity: 3 RFT: Single Arm Dumbbell Hang Snatches, Bar Muscle-ups and Box Jumps
  • Core: 3 RFQ: Strict Toes-to-bars and Reverse Hypers
  • Burpees : 50 Reps for Time
  • Randy

30

  • SLIPS
  • Clean & Jerk : 1-1-1-1-1
  • 1: 2 Push Press + Push Jerk : 1-1-1-1
  • 2: Lifting: Halting Clean Deadlift + Cleans
  • 3: Clean Pull : 3-3-3-3-3
  • 4: 3 RFQ: Strict Chin-ups, Dumbbell Russian Step-ups and Kettlebell Side Bends
  • Skill Training: Every 30 secs for 5 mins: Strict Ring Muscle-ups and Strict Ring Dips
  • SLIPS
  • Clean & Jerk : 1-1-1-1-1
  • Beginner Option: Clean & Jerk : 3-3-3-3-3
  • "FGB Style" - Strict Pull-ups, Dumbbell Sit-ups, Front Squats and Row Calories
  • "FGB Style" - Dumbbell Bent Over Rows, Dumbbell Sit-ups, Dumbbell Front Squats and Shuttle Runs
  • Strength 1: Every 2 mins for 20 mins: Squat Clean + Front Squat + Split Jerk
  • Strength 2: Push Press : 3 @ 70%, 3 @ 80%, 3+ @ 90%
  • Work Capacity: Station Style - Row Calories and Thrusters
  • Core: FT: Double Kettlebell Towel Carry 200 m
  • "FGB Style" - Plank Shoulder Taps, Sit-ups, Air Squats and Shuttle Runs
  • "FGB Style" - Strict Pull-ups, GHD Sit-ups, Front Squats and Row Calories

Jul | 1

  • Rest Day
  • 1: Pause Snatch Balance : 2-2-2-2-2
  • 2: Snatch : 3-3-2-2-1-1
  • 3: Front Squat : 5-5-4-4-3
  • 4: 3 RFQ: Hollow Holds, Reverse Hypers and Tall Box Jumps
  • Rest Day
  • Chipper: Deadlifts, Kettlebell Goblet Lunges, Ring Dips and Burpee Box Jumps
  • Chipper: Dumbbell Deadlifts, Dumbbell Front Rack Lunges, Dumbbell Floor Press and Burpee Broad Jumps
  • Strength 1: Every 1:30 for 15 mins: Pause Front Squat + Front Squat
  • Strength 2: Alt EMOM 10 mins: Banded Partner Sprints and Strict Handstand Push-ups
  • Work Capacity: FT: Assault Bike Calories and Overhead Squats
  • Core: FQ: Barbell Turkish Get-ups
  • Chipper: Good Mornings, Lunges, Bench Dips and Burpee Broad Jumps
  • Chipper: Deadlifts, Kettlebell Goblet Lunges, Ring Dips and Burpee Box Jumps

2

  • Jerry
  • Rest Day
  • Skill Training: 2 RFQ: Dead Hangs, L-Hangs and Hollow Holds
  • Jerry
  • Beginner Option: FT: 800 m and Rows
  • Row : 5x 500 m, every 5 mins
  • Every 5 mins for 25 mins: Dumbbell Man Makers
  • Rest Day
  • Run : 5x 400 m, every 5 mins
  • Assault Bike : 5x 0.7 mi, every 5 mins

3

  • Zeus
  • 1: Tall Jerk + Split Stance Press : 3-3-3
  • 2: 2 Jerk Dip + Pause Jerk : 1-1-1
  • 3: Clean + Push Jerk + Jerk : 1-1-1
  • 4: Snatch Pull : 3x5
  • 5: 3 RFQ: Weighted Sit-ups, Side Planks and Single Arm Dumbbell Press
  • Zeus
  • Beginner Option: 3 RFT: Wall Balls, Sumo Deadlift High-pulls, Box Step-ups and 4 more
  • "Tabata" - Assault Bike Calories, Toes-to-bars and Hand Release Push-ups : 8 x 20 secs / 10 secs
  • "Tabata" - Dumbbell Renegade Rows, V-ups and Dumbbell Floor Press : 8 x 20 secs / 10 secs
  • Strength 1: Alt EMOM 10 mins: Bench Press and Barbell Bent Over Rows
  • Strength 2: Wendler Deadlift: Week 2
  • Work Capacity: Chipper: Rope Climbs, Dumbbell Deadlifts, Wall Balls and Double Unders
  • "Tabata" - Mountain Climbers, V-ups and Hand Release Push-ups : 8 x 20 secs / 10 secs
  • "Tabata" - Assault Bike Calories, Toes-to-bars and Strict Handstand Push-ups : 8 x 20 secs / 10 secs

4

  • DG
  • 1: Snatch : 1x1
  • 2: Clean & Jerk : 1x1
  • 3: Front Squat : 1x1
  • 4: 3 RFQ: Bulgarian Split Squats, Strict Toes-to-bars and Supinated Barbell Bent Over Rows
  • Skill Training: FQ: Hollow Holds, V-ups and Superman Holds
  • DG
  • Beginner Option: AMRAP 10 mins: Hanging Knee Raises, Dumbbell Thrusters and Dumbbell Walking Lunges
  • Daniel
  • FT: Dumbbell Bent Over Rows, Runs and Dumbbell Thrusters
  • Rest Day
  • FT: Burpees, Runs and Jumping Air Squats
  • Daniel

5

  • Rest Day
  • Rest Day
  • Rest Day
  • Every 2 mins for 20 mins: Squat Snatches and Power Snatches
  • Every 2 mins for 20 mins: Dumbbell Squat Snatch
  • Rest Day
  • Every 2 mins for 20 mins: Burpee Tuck Jumps
  • Every 2 mins for 20 mins: Squat Snatches and Power Snatches

6

  • SLIPS
  • Lifting: Muscle Snatches, Overhead Squats and Squat Snatches
  • 1: Snatch Push Press + Overhead Squat : 3-3-3
  • 2: Hang Snatch + Snatch : 1-1-1-1
  • 3: Back Squat : 3-3-3-3-3-3-3-3
  • 4: 3 RFQ: Dumbbell Death Marches, Barbell Hip Bridges and Weighted Planks
  • SLIPS
  • Lifting: Muscle Snatches, Overhead Squats and Squat Snatches
  • 3 RFT: Kettlebell Farmers Carries and Power Clean & Split Jerks
  • 3 RFT: Dumbbell Farmers Carries and Dumbbell Power Clean & Split Jerks
  • Strength 1: Every 1:30 for 15 mins: Snatch Balance
  • Strength 2: Every 2 mins for 20 mins: Squat Snatch + 2 Overhead Squat
  • Strength 3: Wendler Back Squat: Week 3
  • Work Capacity: FT: Rows; Power Cleans and Handstand Push-ups
  • Core: Good Morning : 8-8-8
  • 3 RFT: Jumping Jacks and Tuck Jumps
  • 3 RFT: Kettlebell Farmers Carries and Power Clean & Split Jerks

7

  • FT: Rows and Bench Press
  • 1: Push Press + Push Jerk + Push Press : 1-1-1-1
  • 2: Lifting: Halting Clean Deadlift + Cleans
  • 3: Clean Pull : 4x4
  • 4: 3 RFQ: Strict Chin-ups, Dumbbell Russian Step-ups and Kettlebell Side Bends
  • Skill Training: 3 RFQ: Wall Walks, Shoulder Taps and Pistols
  • Intermediate Option: FT: Rows and Bench Press
  • Beginner Option: FT: Rows and Dumbbell Bench Press
  • FT: 800 m, Kettlebell Swings and Double Unders
  • FT: 800 m, Double Dumbbell Swings and Jumping Jacks
  • Strength 1: Every 2 mins for 20 mins: 2 Block Clean + Split Jerk
  • Strength 2: Push Press : 5 @ 75%, 3 @ 85%, 1+ @ 95%
  • Work Capacity: 3 RFT: Burpee Box Jumps, Barbell Walking Lunges and Toes-to-bars
  • Conditioning: "Tabata" - Assault Bike Calories : 8 x 20 secs / 10 secs
  • FT: 800 m, Glute Bridges and 400 m
  • FT: 800 m, Kettlebell Swings and Double Unders

8

  • AMRAP 20 mins: Weighted Strict Pull-ups, Weighted AbMat Sit-ups and Dumbbell Squats
  • 1: Pause Snatch Balance + Snatch Balance : 1-1-1-1-1
  • 2: Lifting: Power Snatch + Overhead Squats
  • 3: Front Squat : 5-5-4-4-3
  • 4: 3 RFQ: Hollow Holds, Reverse Hypers and Tall Box Jumps
  • Intermediate Option: AMRAP 20 mins: Strict Pull-ups, Weighted AbMat Sit-ups and Dumbbell Squats
  • Beginner Option: AMRAP 15 mins: Strict Ring Rows, AbMat Sit-ups and Dumbbell Squats
  • Low Fat DT
  • 5RFT: Dumbbell Deadlifts, Dumbbell Hang Power Cleans and Dumbbell Push Jerks
  • Strength 1: Every 1:30 for 15 mins: 1 1/4 Front Squat
  • Strength 2: Alt EMOM 10 mins: Ski Ergs and Muscle-ups
  • Work Capacity: FT: Row Calories, Single Arm Russian Kettlebell Swings, Single Arm Kettlebell Thrusters and Double Kettlebell Swings
  • 5RFT: Good Mornings, Jumping Air Squats and Push-ups
  • DT

9

  • Rest Day
  • Rest Day
  • Skill Training: 3 RFQ: Push-ups, Pike Handstand Box Holds and Straight Arm Reaches
  • Rest Day
  • AMRAP 15 mins: Chest-to-bar Pull-ups, Box Jumps and Toes-to-bars
  • AMRAP 15 mins: Dumbbell Bent Over Rows, Tuck Jumps and V-ups
  • Rest Day
  • AMRAP 15 mins: Plank Shoulder Taps, Tuck Jumps and V-ups
  • AMRAP 15 mins: Bar Muscle-ups, Box Jumps and Toes-to-bars

10

  • Lifting: Shoulder Press, Push Press and Push Jerks
  • 1: Tall Jerk + Split Stance Press : 3-3-3
  • 2: 2 Jerk Dip + Pause Jerk : 1-1-1
  • 3: Clean + Push Jerk + Jerk : 1-1-1
  • 4: Snatch Pull : 3x5
  • 5: 3 RFQ: Weighted Sit-ups, Side Planks and Single Arm Dumbbell Press
  • Lifting: Shoulder Press, Push Press and Push Jerks
  • 4x RFT: Assault Bike Calories and Ring Dips
  • 4x RFT: 200 m and Dumbbell Floor Press
  • Strength 1: Every 30 secs for 5 mins: Snatch
  • Strength 2: Deadlift : 5 @ 75%, 3 @ 85%, 1 @ 95%
  • Work Capacity: Nicole Nicole
  • Core: 3 RFQ: Weighted Planks and Chinese Planks
  • 4x RFT: 200 m and Bench Dips
  • 4x RFT: Assault Bike Calories and Ring Dips

11

  • 4 RF-ME: Burpees and GHD Sit-ups
  • 1: Snatch : 1x1
  • 2: Clean & Jerk : 1x1
  • 3: Front Squat : 1x1
  • 4: 3 RFQ: Bulgarian Split Squats, Strict Toes-to-bars and Supinated Barbell Bent Over Rows
  • Skill Training: 3 RFQ: Pull-up Bar Hangs, Strict Toes-to-bars, Kip Swings and Kipping Toes-to-bars
  • Intermediate Option: 4 RF-ME: Burpees and Parallel GHD Sit-ups
  • Beginner Option: 4 RF-ME: Burpees and AbMat Sit-ups
  • Every 2 mins for 20 mins: Power Clean + Hang Squat Clean
  • Every 2 mins for 20 mins: Dumbbell Squat Clean
  • Strength 1: Wendler Bench Press: Week 3
  • Strength 2: "Death By" - Rope Climbs : 1 rep / 30 secs
  • Work Capacity: Alt EMOM 20 mins: Prowler Pushes, Ring Dips, Assault Bike Calories and Handstand Walks
  • Every 2 mins for 20 mins: Burpee Broad Jumps
  • Every 2 mins for 20 mins: Power Clean + Hang Squat Clean

12

  • Rest Day
  • AMRAP 12 mins: Dumbbell Sit-ups, Ring Rows and Burpee Box Jumps
  • AMRAP 12 mins: Dumbbell Sit-ups, Dumbbell Renegade Rows and Burpee Tuck Jumps
  • Rest Day
  • AMRAP 12 mins: Sit-ups, Plank Shoulder Taps and Burpee Tuck Jumps
  • AMRAP 12 mins: GHD Sit-ups, Ring Rows and Burpee Box Jumps

13

  • 5x RFT: Strict Pull-ups, Power Snatches and Front Squats
  • 5x RFT: Dumbbell Bent Over Rows, Dumbbell Power Snatches and Dumbbell Front Squats

14

  • 21-15-9: Deadlifts and Dumbbell Push Press
  • 21-15-9: Dumbbell Deadlifts and Dumbbell Push Press

15

  • AMRAP 16 mins: Toes-to-bars, Kettlebell Goblet Reverse Lunges and 400 m
  • AMRAP 16 mins: V-ups, Dumbbell Goblet Reverse Lunges and 400 m

16

  • Rest Day
  • "FGB Style" - Row Calories, Ring Rows and Thrusters
  • "FGB Style" - Burpees, Dumbbell Bent Over Rows and Dumbbell Thrusters

17

  • 10-30-50-30-10: Dumbbell Snatches and Double Unders
  • 10-30-50-30-10: Dumbbell Snatches and Jumping Jacks

18

  • Row : 6x 500 m, every 4 mins
  • Every 4 mins for 24 mins: Dumbbell Man Makers

19

  • Rest Day
  • "Tabata" - Power Cleans, Sit-ups and Box Jumps : 8 x 20 secs / 10 secs
  • "Tabata" - Dumbbell Power Cleans, Sit-ups and Tuck Jumps : 8 x 20 secs / 10 secs

20

  • AMRAP 20 mins: Deadlifts, Dumbbell Push Press and 100 m
  • AMRAP 20 mins: Dumbbell Deadlifts, Dumbbell Push Press and 100 m

21

  • 4 RFT: Single Arm Kettlebell Overhead Carries, Chest-to-bar Pull-ups and Toes-to-bars
  • 4 RFT: Single Arm Dumbbell Overhead Carries, Dumbbell Bent Over Rows and V-ups

22

  • Every 2 mins for 20 mins: Power Snatches and Overhead Squats
  • Every 2 mins for 20 mins: Dumbbell Snatches and Dumbbell Overhead Squats

23

  • 3x RFT: Russian Kettlebell Swings, Kettlebell Goblet Reverse Lunges, Sit-ups and Double Unders
  • 3x RFT: Double Dumbbell Russian Swings, Dumbbell Goblet Reverse Lunges, Sit-ups and Jumping Jacks

24

  • 5 RFT: 400 m and Overhead Squats
  • 5 RFT: 400 m and Dumbbell Overhead Squats

25

  • AMRAP 15 mins: Ring Rows, Dumbbell Power Cleans and Box Jumps
  • AMRAP 15 mins: Dumbbell Renegade Rows, Dumbbell Power Cleans and Tuck Jumps

26

  • FT: Rows and Push-ups
  • FT: 200 m and Dumbbell Floor Press

27

  • 3 RFT: Squat Cleans, Strict Pull-ups and Strict Toes-to-bars
  • 3 RFT: Dumbbell Squat Cleans, Dumbbell Bent Over Rows and V-ups

28

  • AMReps 12 mins (1,2,3,...): Sumo Deadlifts and Hand Release Push-ups
  • AMReps 12 mins (1,2,3,...): Dumbbell Sumo Deadlifts and Dumbbell Floor Press

29

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31

Aug | 1