Wednesday Burn

Beaverton Strength and Conditioning – Bulldog Burn

A/B/C: Metcon (No Measure)

2 min Tread /12 D Ball Over

90 sec Tread /10 D Ball Over

60 sec Tread/ 8 D Ball Over

30 sec Tread/6 D Ball Over

*Tread effort should be 80-85%

A/B/C: Metcon (No Measure)

EMOM 9

1. 6-8 Devil’s Press

2. 17/12 Cals Bike

3. 40 sec Hollow Hold

A/B/C: Metcon (No Measure)

AMRAP 9

300/250m Row

7 Erg Pike Ups

14 Power Step-ups (7/side)

D: Metcon (No Measure)

3 Sets

12 DB Pullover

12-15 DB Supine Tricep Extension

60-90 sec rest between sets

Track and Burn

Beaverton Strength and Conditioning – Bulldog Burn

A/B/C: Metcon (No Measure)

5 Rounds

Every 2 minutes

30 sec Tread @ 90%

6 Jump Change Lunges (3/side)

3 Jump Squats

A/B/C: Metcon (No Measure)

AMRAP 10

10/8 Cals Rower

100m D Ball Carry

A/B/C: Metcon (No Measure)

AMRAP 10

20/15 Cals Bike

12 SA Ring Row (6/side)

10 Push-up

Tuesday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (10 Rounds for reps)

EMOM 10

Odd: 15 TTB

Even: 15 V-Up

B: Metcon (Time)

For Time:

500m Row / 400m Run

50 Deadlift 185/135

500m Row / 400m Run

50 Back Squat 135/95

500m Row / 400m Run

50 S2OH 115/75

Monday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

EMOM 10

Clean + Clean + Split Jerk
*Begin @50% and build

B: Metcon (Time)

5 Rounds for time:

2 Rope Climbs 15′

20 Wall Balls 20/14

Monday Burn

Beaverton Strength and Conditioning – Bulldog Burn

A/B: Metcon (No Measure)

4 Rounds

400m Run

10 Alt DB Snatch

10 Alt Lateral Lunges

A/B: Metcon (No Measure)

EMOM 12

-Alternate Movements Each Minute-

1. 15 Wall Balls

2. 16 Ball Slams

3. 30 sec MB Russian Twists

C: Metcon (No Measure)

4-5 Rounds

2-3 Rope Climbs

6/side SA DB Push Press @ 31X1

7/side BB SLDL
-Weights should be challenging. Rest as necessary between movements.

Olympic Lifting

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Metcon (Weight)

Power Clean + Power Jerk

4 (1+1)
*Perform all 4 sets at 50-60%.

*Focus on using the catch to cycle bar overhead

B: Metcon (Weight)

Hang Clean + Split Jerk

4 (1+1)
*Begin at 50% and if form allows, build to a moderate/heavy for the day.

C: Metcon (Weight)

Clean deadlift

4×3 @80-90%
*Perform deadlift with your clean setup and stand with a smooth controlled speed.

Acc: Metcon (Weight)

3 sets

10/side 1-Arm DB press

15 Banded Good mornings

12 hanging/supine straight leg raises

Sunday Burn

Beaverton Strength and Conditioning – Bulldog Burn

A/B: Metcon (No Measure)

AMRAP 14

400m Run

100m Pinch Grip Plate Carry

14 Alt Side Plate V-ups

A/B: Metcon (No Measure)

5 Rounds

On a 90 sec clock:

50 Double Under

8 Two Hand KB Clean

Max Cals Rower

Rest 90 sec between rounds
-Sub 30 sec SU for DU

C: Metcon (No Measure)

3 Rounds

30-40 sec Side Plank/Star Plank/side

Rest 30 sec after each round

Saturday

Beaverton Strength and Conditioning – CrossFit

Main WOD

Act.: Metcon (8 Rounds for reps)

Tabata (Alternating)

:20 on :10 off

Max Double Unders

Max Weighted situps (Plate across chest)

A: Metcon (AMRAP – Rounds and Reps)

With a partner

AMRAP 7

7 OHS 95/65

7 S2OH 95/65

Rx+

115/75
*P1 performs a full round and then P2 Performs a full round.

*Score = Rounds and reps combined

B: Metcon (AMRAP – Rounds and Reps)

With a partner

AMRAP 7

200m Run (Both)

14 Alt. Burpee Box Jump Overs 24/20

Rx+

30/24
*Score = Total rounds and reps combined.

C: Metcon (AMRAP – Rounds and Reps)

With a partner

AMRAP 7

16 Synchro 1-Arm DB/KB Snatch 50/35

10 Alt. Tire Flips
*Score = Total rounds and reps combined.

Sat B

Beaverton Strength and Conditioning – Bulldog Burn

A: Metcon (Time)

14 min to complete

With a partner

200/150 cal bike – combo-175

100 D ball over – 70/50 minimum

P1 – 20/15 cal

P2 – 5 D ball over

Rotate when both are done each set

B: Metcon (AMRAP – Rounds)

AMRAP 14

Rotate each round

P1 – 10 wallball – heavy

5 burpees

5 TTB / 10 hang knee tuck

P2 – rest

C: Metcon (AMRAP – Rounds)

Alternating sets of

20 plank knee to elbow

5 sets each

Friday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Time)

Mike’s Birthday

3 Rounds (with a partner):

5 ring MU

30 cal bike (partner holds a plank)

19 full cleans 115/75

67 alt. WB 20/14
RX+:

Strict ring MU

Assault Bike

Cleans 135/95

WB 30/20

**CAP 25 min

B: Metcon (Time)

For Time:

52 T2B
**CAP 8 min

Extra work

A: Metcon (Weight)

With a partner

5 alternating rounds each

3 weighted pull up

5 strict pull up

7 kipping pull up

All sets must be UB

Accessory Work

A: Metcon (AMRAP – Rounds)

10-1

Bench

BB curl

DL

Start light and build over sets to heavy singles