Wednesday, June 27, 2012

Fly Away

10 min. Myofascial Release
10 min. MWOD

Bar Muscle-Up w/band

10 min. MWOD

Going to United States tonight for vacation therefore I will not be posting workouts.  I will be back in two weeks :)

Tuesday, June 26, 2012

Street Sweeper

Burgener Warm-Up (PVC)
10 min. MWOD
Burgener Warm-Up (PVC)
10 min. practice: Pose drill, Handstand Push-Up w/ kip, SL Double Unders

Squat Snatch

20 min. AMRAP
20 Double Unders
15 Wallballs 20lbs 10 ft. Target
3 Ground to Overhead @52.3kg/115lbs

2 Rds. of 3 Wallwalk-ups, 20 Walking Lunges (backwards), 10 Hollow Body Rollovers
5 min. Split progressions

Matt B:
AMRAP-10 Rounds 20DU, 12 Wallballs..412 Reps

Monday, June 25, 2012

Monday Musk

10 min. MWOD
2 Rds. 15 MB Cleans-15 Box Jumps-20 P-Bar Swings-15 Arm Circles

100 Squats
3 Muscle-Ups
75 Squats
6 Muscle-Ups
50 Squats
9 Muscle-Ups

3 x 5 L-Pull-Ups w/ band
10 min. MWOD

Matt B-13:03

Sunday, June 24, 2012

Hate Train

2 Rounds of 20 Walking Lunges-50 Double Unders-25 Grasshoppers
10 min. MWOD

3-2-1 Shoulder Press

12 min. AMRAP
6 Push Press or Push Jerk @68.3kg/150lbs (Rack to Overhead)
6 Hang Squat Cleans @68.3 kg/150 lbs
24 Sit-Ups (arm usage allowed)

2 Rounds of 20 Side Lunges (10 each leg)-200m Run backwards-25 Tricep Dips
5 min. SMR (lacrosse balls)

Matt B:
3 Rounds, 6PJ, 6HSC, 14 Sit-Ups

Friday, June 22, 2012

Winter Beach Bums

5 min. Band Mobility
2 Rds 50 Double Unders/ 20 KB Swings 16kg/ 7 KB Ovhd Sq. 7 (each side)
10 min. Practice technique Bar Muscle-Ups w/ band and Butterfly Pull-Ups

For 20 min.
Odd Minutes-20 KB Snatch @16kg (ten each arm, not full squat snatch)
Even Minutes-5 Front Squat @60kg?? maybe more (Tire barbell Arpoador)

3 400m Runs for time
2 min. rest between each

5 min. practice gymnastics positions
3 min. Bottom of Squat
2 min. each heel chords barbell smash
2 min. shoulder mobility

Matt B:
Started easy got tough towards end, solid friday

Thursday, June 21, 2012

Death by Pistol

Less than a week brother!!

10 min. MWOD
Burgener Warm-Up
4 Sets Floor Wipers 18 kg (1st time)

On the 1st min. do 1 Pistol each leg, the 2nd min. 2 Pistols each leg, 3 rd min. 3 Pistols each leg (6total)......until you cannot complete the required # of reps.
Post minute of failure, total reps

10 min. heel chord/ ankle mobility

Matt B: 11th minute-120 Pistols

Wednesday, June 20, 2012

Burp McGirt

Burgener Warm-Up- Leg Swings- PVC Mobility/ Transfer
3 Min. each leg Couch stretch

7 min. AMRAP Burpees (touch a target 6 inches above max reach each rep)

7 min. practice Backward Roll
10 min. split progressions

Matt B:
112 Burpees

Tuesday, June 19, 2012

CJ 6x1

150 Double Unders
10 min. Foam Roll
Shoulder MWOD (Front Rack)
Burgener Warm-Up
2 Rds (Quality): 15 Hollow Rocks, 15 Superman Rocks, 3 Sq. Clean and Jerk @62.3kg

Clean and Jerk (Sq. Clean-Split Jerk)
Rest as needed
then...For Time:
Box Jumps 20-24 (Only have 20' @MCB arena)
Ovhd Squats 32.3 kg/ 65lbs

2 Rds. 10 Handstand Kick-ups, 15 Band Good Mornings, 2:30 min. bottom position

Matt B:
68.3 kg, 72.3kg, 82.3kg, 88.3kg, 92.3 kg, 92.3kg (Ran out of weight :)

Monday, June 18, 2012

Skid Row

10 min. MWOD
15 min. practice: Butterfly Kip and L-Sit
5 min. MWOD

Check this out-

I keep at least a 3 hr window between workouts when doing 2 sessions

10 min. Trigger Point
Burgener Warm-Up
20 50lbs Hang Power Clean (rest 1 min.)
20 50lbs Hang Power Snatch (rest 1 min.)
20 50lbs Thrusters

5 Rds of 3 min. Intervals
75 Sumo Deadlift High Pull @22.3kg/50lbs
Max Hand Release Push-Up w/ rest of 3 min.
Rest 1 min.
Post each round

2 Rds:
50 ft. Duck Walk
50 reps jump rope pose drill
25 Superman Rocks
20 Scorpions

2 min. Barbell quad smash each leg
2 min. in bottom of squat

Matt B: 20 PU-18PU-20PU-10PU-17PU Total 85 Hr Push-Ups

PS-Sumo Deadlift High Pulls w/ 45lbs are the sub for a C2 Rower, here is the breakdown...
50 SDHP=500m Row
100 SDHP=1000m Row
200 SDHP=2000m Row

Sunday, June 17, 2012


10 min. Mobility
Burgener Warm-Up
50 SDHP @20kg

Snatch Balance 5-5-3-3-1-1-1
For time:
7 reps Bear Complex @115lbs
50 Double Unders
5 reps Bear Complex @135lbs
50 Double Unders
3 Reps Bear Complex @155lbs
50 Double Unders

Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.
The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 10 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in   contact with the BB as long as it is off the ground.
WOD courtesy of crossfit brigade
Post: 2 rounds-1 min. hold bottom of a squat-1 min. handstand hold
10 min. MWOD
Matt B: 28.3 kg-38.3 kg- 48.3 kg- 52.3kg-62.3 kg- 68.3 kg- 72.3 kg

Friday, June 15, 2012


Dedicated to my sis Allison Happy B-Day!! Parabens
ps you have to do a modification of this when I arrive in US.

10 min. MWOD
Burgener Warm-Up

Work up to 1 RM Snatch in 15 min.

15 min. AMRAP
5 Burpee Broad Jumps (5 ft.)
10 Wallballs 20lbs ball 10 ft. target
15 Ovhd Lunges 45lbs plate (knee gently kisses ground)

3x 10 Shoulder Press 60ish lbs (2 min. btween)
3x 20 Wtd. Sit-Up 20lbs (2 min. btween)
10 min. MWOD

Matt B. Snatch 62.3kg....7 Rounds 5 BBJ, 10WB

Thursday, June 14, 2012

Act Rill

10 min. myofascial release w/ 2 lacrosse balls taped together
10 min. in bottom of squat
Burgener Warm-Up (PVC)

For Quality...
15 attempts of Hand and/or Headstand holds (use wall if necessary)
In between each round do 10 Hollow Rocks

2 min. Split progression
2 min. Middle Split progression each side
2 min. Hip mobility each side

Wednesday, June 13, 2012


10 min. MWOD
2 Rounds of practice Muscle Up Progressions- Burgener Warm-Up w/ 22.3kg-25 SDHPs w/22.3kg

For Time...
21 Squat Cleans @52.3kg /115lbs
21 Push Press or Push Jerk @52.3kg/115lbs
3 Muscle-Ups
15 Squat Cleans @52.3kg /115lbs
15 Push Press or Push Jerk @52.3kg/115lbs
3 Muscle-Ups
9 Squat Cleans @52.3kg /115lbs
9 Push Press or Push Jerk @52.3kg/115lbs
3 Muscle-Ups

10 min. Practice Handstands
10 min. MWOD

Matt B: 16:13

Tuesday, June 12, 2012

Main Site Fun

10 min. Pose Drill
10 min. MWOD

For Time:
Run 1600m
150 Double Unders
50 Burpees
Run 800m
100 Double Unders
35 Burpees
Run 400m
50 Double Unders
20 Burpees

10 min. practice Bar Muscle-Up w/ jump
10 min. smash heel chords and stretch

Matt B:

Monday, June 11, 2012


10 min. MWOD
10 min. Practice Butterfly Kip Pull-Up

Using any combination of reps and weight rack up as much pounds/ kilos in 6 min. with a Hang Power Clean.  Post sets and total.

10 min. MWOD

Matt B:
48.3 kg- 10 reps= 483kg
68.3 kg- 10 reps= 683 kg
78.3 kg- 4 reps= 313.2kg
68.3 kg- 5 reps= 341.5kg
62.3 kg- 5 reps= 311.5kg
Total=2,132.2 kg/ 4,690.84 lbs

Saturday, June 9, 2012


Pre: 10 min Mwod
2 rds: 25 SDHP-12 Sit-up to Pike-20 Squats

WOD: Front Squat 3-3-3-3-3-3-3
100 Sdhp @50lbs
50 Thrusters @50lbs
30 Sit-Ups (arms ok)

MWOD/ Sauna

Matt B: 62,3kg-72,3kg-78,3kg-82,3kg-88,3kg fail on clean-88,3kg-92,3kg fail on clean

Friday, June 8, 2012


10 min. MWOD
10 min. work on the technique each of the exercises below


3 Rounds of:
75 lbs Power Snatch
Box Jump 24'
75 lbs Thruster
Chest to Bar Pull-Ups
One minute Rest

10 min. practice gymnastics
10 min. MWOD

Matt B: 229 Reps

Wednesday, June 6, 2012


If you don't know...

Test: Hold Bridge-Up
10-15 min. of 2 shoulder mobility wods
Retest: Hold Bridge-Up

15 min. Practice gymnastic skill

Matt B: attempt 1=1:50
            attempt 2=2:50

Tuesday, June 5, 2012

Bottomed Out

10 min. MWOD
Burgener Warm-Up
2 Rds-15 Fingertip Push-Ups-25 Supermans-Pose Drill
5-5-5 Snatch Balance 70lbs

15 min. AMRAP
21 Bottom to Bottom Squats
400m Run
7 Hang Squat Snatch 32kg/70lbs (Start from hang end w/ hip below knee crease with bar ovhd)

5 min. practice Ovhd Barbell Walk 115lbs
5 min. practice jumping and landing for snatch
10 min. MWOD

Matt B: 4 Rds. 21 Squats 200m

The snatch requires is high skill check out this site for help

Here is an example of the tabata workout w/ Bottom to Bottom Squats.  If you are unfamiliar w/ them you can check out the exercise, also the video is pretty funny.

Monday, June 4, 2012

Flight Simulator

10 min. 2 lacrosse balls (Myofascial release)
Burgener Warm-Up (PVC)
5 sets of 60 sec. on 30 sec. off SDHP w/ 30lbs KB
10 Deadhang Pull-Ups

Wtd. Pull-Ups 1-1-1-1-1-1-1
Double Under flight simulator
do 5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5 reps of Double Unders
All sets have to be completed unbroken.  For example if your are on the 35 rep set and you get caught up at 34 you must start the set over.  You must stop between each set.

Accumulate 30 reps of Hollow Body to V-Up and 3 Running Wall Muscle-Ups

Matt B:
20kg-22kg-24kg-25kg-27kg-27kg(F)-25kg (On ledge wt. in backpack)

Sunday, June 3, 2012

Thrusta Thrust 2.0

2 Rds: 10 Hand Walkouts/ 50 DU/ MB Clean Complex/ 2 min. Bottom of Squat
10 Reps 50% 3 RM Thruster

3-3-3-3-3 Thruster
Tabata Mix Up
MB Cleans 20lbs
Wtd Sit-Ups 20lbs
post lowest round

10 Min. Handstand practice
Leg Swings all directions

Matt B:
68.3 kg-72.3kg-78.3kg-82.3kg(F1)-78.3(F2)
MB Cleans-8
Wtd. Sit-Ups-9

Friday, June 1, 2012

Death by Diane

10 min. Trigger Point (Myofascial release)
5 min. bottom position of a squat
Burgener Warm-Up (PVC)
2 Rds-15 Hollow Rocks/ 15 Superman Rocks/10 L-Sit Progression Leg Lifts (EL)
50 Sumo Dead Lift High Pulls @50lbs
10 Deadlifts @105lbs with mixed false grip
10 Deadlifts @78.3kg normal

The first minute perform one Deadlift and one Handstand Push-Up, in the second minute two Deadlifts and two Handstand Push-Ups, in the third minute perform 3 Deadlifts and 3 HSPUs....until you cannot performed required reps in alloted time.  Diane prescribes 225lbs but I only have 205lbs at my house so I used 205lbs.

2 Rds-Accumulate 30 Sec. Chin over bar(ledge)/ 20 Unbroken 20' Box Jumps/ 12 45lbs 1Arm 1Leg Bent Over Row.
10 min. Band Mobility

Matt B: 8 rounds completed, Total Reps-85