04 OCTOBER 2021

MONDAY 211004

“Burgner Gone Mad” Preparation Workout (V4)

Every Minute On The Minute (EMOM) for 10:00,

13 Burpees

Rest as needed then,

On a 3:00 clock,

Power Clean, AMRAP in 90 seconds (135lb. / 85lb.)
Shoulder to Overhead, AMRAP in 90 seconds (135lb. / 85lb.)

Note: The “Burgner Gone Mad” session is a famous workout and test designed by Greg Amundson and Olympic coaching legend Mike Burgner. The workout consists of 150 burpees for time with the “gold standard” being sub 10:00. The best way to accomplish this is to use a progression over a 5 week period beginning with 10 burpees EMOM and each week adding 1 repetition. This is our fourth iteration of the workout. If you were not able to maintain 11 rep’s on September 24, try again today. If you made it, proceed today to 13 reps. On the AMRAP, your score after 3:00 is the total number of repetitions achieved. However, record on the whiteboard data from each exercise.

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Congratulations to Don on his retirement!


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