Warm up:
3 rounds of:
5 Burpees
5 Squats
5 Pull-ups
5 Hang cleans

Front squat, 2-2-2-2-2-2-2, 60 seconds rest between sets


As many rounds as possible in 7 minutes of:
3 Squat clean thrusters (135 lb./95 lb.)
7 Chest to bar pull ups

Rest 3 minutes then complete as many rounds as possible in 5 minutes of:
25 Double unders
7 Burpees

Post front squat loads and completed rounds to comments.


COMMITMENT, From Burgener Strength Programs

“Commitment is the state or quality of being dedicated to a cause, activity, etc.. It is also known as a pledge or an undertaking. A commitment is never supposed to be broken, if it is broken; that means it was never a commitment rather was just a pretention and lying.”

All too often, individuals make half-hearted commitments, which leads to failure. In my opinion, I think that commitments are not treated as seriously as they should. Committing to something is just as serious as shaking another man’s hand, looking him in the eye and giving him your word that you will follow through on the deal; the only difference is that you are making a deal with yourself. No matter how big or small, when you commit to something, you should stand by that decision like your life depends on it. When it is all said and done, commitments directly reflect your integrity.

Are you willing to stick to the promise that you made to yourself when no one is looking? I have taken a vow to never again make a verbal commitment, to anything or anyone, unless I am 100% mentally and physically ready to follow through with it. So…who is with me?”


The holiday season is upon us and with it come the challenges of eating clean and finding time to workout between all of the festivities. It’s easier than you might think, it just takes commitment. And I know you are thinking, “But what do I do when there are three parties scheduled for the same day, and as much as I want to come to the gym, I just won’t be able to make it??”

Glad you asked! First, you can do 100 burpees anywhere. That’s awesome right?? Air squats, push-ups, situps…you can do those anywhere too. Tabata will be your best friend the next few weeks when you can’t make it to the gym!!

In addition, as much fun as 100 burpees is, mobility is super important to. Besides nutrition, mobility is one the greatest things you can invest time in to improve your workouts. The more mobility you have, the easier every single movement is, from pull-ups to snatches, and the better your recovery will be.

So, I’m challenging you to 30 days of mobility.

Starting today and running through Christmas, I will post a mobility WOD every day. EVERY DAY – that means Saturday and Sunday too. Your challenge is to do them EVERY day and post your results to comments.

Here’s assignment #1:

(And remember, if you don’t want to do mobility, you can always do 100 burpees! 🙂 YAY BURPEES!!!!)

Post thoughts to comments.

Monday WOD, November 26, 2012

8 thoughts on “Monday WOD, November 26, 2012

  • November 26, 2012 at 8:26 am

    Front squat: 185(x2)/195(x2)/205(x2)/215(x2)/225(3×1)
    WOD1: 6 rds
    WOD2: 6 rds + 25 d/u’s.

  • November 26, 2012 at 10:50 am

    Amie, did you post that mobility video for me?! That is really what I need, thank you.

  • November 26, 2012 at 11:39 am

    Ben- yep, just for you…..and everyone else too!!!

    Be sure to post results to comments!!

  • November 26, 2012 at 4:57 pm

    It was GREAT to see so many of you doing the MWOD this afternoon!!!! Keep up the good work!!!!

    I got requests for a couple of specific videos, so if you have a mobility request, let me know, and I will do my best to match it!

  • November 26, 2012 at 7:54 pm

    FS-225×1 235×2 240×1 245×1 255-fail then 255x1set(2reps)
    WOD2-Sucked it up! 3rds and some change

  • November 26, 2012 at 8:25 pm

    Love the mobility challenge! Did not WOD today due to an injury but ready to ease back in tomorrow thanks to the first mobility WOD. Incorporating the challenge into TRX class too! Thank you Amie!

  • November 27, 2012 at 8:48 am

    Succeeded at days 1 and 2 so far at MWOD…love the 30 day challenge!!!

    Front squats 125#
    WOD 1 – 5 rounds plus 3 thrusters plus 5 pull-ups
    WOD 2 – 5 rounds plus 25 double unders

  • November 27, 2012 at 10:38 am

    5 rds + 1 ctb
    3 rds

Comments are closed.