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Mike's Gym List

 

Update: May 25, 2016

Mike Burgener's WOD's - www.mikesgym.org
Ms Saga
  • 10 Snatches 110lbs (50kgs)
  • 15 Chin-ups
  • 20 Thrusters 35lb Dumbbell or 75lb Barbells
5 Rounds. ladies will use 35 kg (77 lbs) for the snatch, ladies will use 25 lb db for the thrusters
The Burgie
  • Burpees + Hang Squat Clean + Thrusters with 35lb Dumbbell
  • Pull-ups
  • Ball Slams
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of each exercise
Ms Leslie
  • Pull ups
  • Back Squat 88lbs (40kgs)
  • Press 88lbs (40kgs)
  • Sit-ups
21, 18, 15, 12, 9, 6, 3 for time
Ms Susan
  • 100 Ball Slams 20lb D-Ball
Missed catches do not count as a rep - for time
Ms Lani
  • Run the burgener hill and up again
  • 12 Kettlebell Snatches each hand with 70lb (32kg) Kettlebell
  • 10 pull ups
5 Rounds for time
Ms Judy 1
  • 500 meter Row
  • 30 Hang Squat Clean + Lunge (left & right step) + Split Jerk with 95lbs
  • 30 Pull-ups
  • 500 meter Row
  • 30 Box Jump 24” Box
  • 30 Wallballs 20lbs
  • 500 meter Row
  • 30 Snatch + Overhead Lunge (left & right step) with 45lbs
  • 30 Ball Slam 20lb D-Ball
  • 500 meter Row
  • 30 Kettlebell Swing 1.5 pood (55lbs)
  • 50 Push-ups
For time
Ms Judy 2
  • 500 meter Row
  • 30 Clean & Jerk 110lbs (50kgs)
  • 30 Pull-ups
  • 500 meter Row
  • 30 Box Jump 24” Box
  • 30 Wallballs 20lbs
  • 500 meter Row
  • 30 Snatch 88lbs (40kgs)
  • 30 Ball Slam 20lb D-Ball
  • 500 meter Row
  • 30 Kettlebell Swing 1.5 pood (55lbs)
For time
Med Ball + Pull-ups
  • 150 Wallballs 20lbs
  • 100 Pull-ups
  • 100 Ball Slams with 20lb D-Ball
Go in any order do as many reps as you can and switch as often as you want.
Throwing Up & Blowing Chunks
  • Wallballs 20lbs
  • Ball Slams
  • Jumping Pull-ups
50 - 40 - 30 reps of all exercises. ladies will use a 16 lb ball for wall balls and a 16 lb ball for slams. also ladies may need to use a box to get higher on the jumping pull ups.