July 9, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *:Pec Stretch x :30 each

          *Lat Stretch x :30 each

A. “Slam Poetry

”Teams of 3, AMRAP 25:00

15 Pull-ups

12 Box Step-ups (30/20 to 20″)

9 Burpees

*Switch After Full...

July 8, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *Hip Swings x 10 each way

          *Calf Stretch x :30

A. “Charlie Brown”

2 Rounds

On the 15:00:

800m Run

60/40 Calorie Bike

40/30 Calorie Row

200m Wreckbag Run (50/35)

B. B...

July 7, 2020

Weekly Warm-Up: 10 Minute AMRAP

  + Today's Warm-up Movements:

          *Inchworms x 10

          *Barbell Romanian Deadlift x 10

A. Every 2 Minutes, for 10 Minutes (5 sets) of:

Strict Press/Push Press/Bench Press

Set 1 – 5 reps...

July 6, 2020

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

200m Row/200m Run

10 OHS w/PVC

10 KB Swings

10 Good Mornings

10 Samson Lunges

10 Huggers/Skiers

Banded Palloff Hold x :30 each side (standing, squatting, kneeling – mix it up!)

  + Today's Warm-up Movements:

          *Roll t...

July 4, 2020

Weekly Warm-Up: 10 min. AMRAP

  + Today's Warm-up Movements:

          *Huggers/Skiers x 10

          *Pec Stretch x :30

A. Every minute, on the minute, for 15 minutes (5 sets) of:

Minute 1: 10-15 Dynamic Push-Ups

Minute 2: 30 seconds...

July 3, 2020

Weekly Warm-Up: 10 min. AMRAP

  + Today's Warm-up Movements:

          *Clean and Jerk x 3 reps: w/barbell, w/95/65, w/135/95

         *Calf Stretch x :30 each

A.  ““Glen”

For Time:

30 Clean and Jerks (135/95)

1 Mile Run

10 Rope Climbs ...

July 2, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *Russian Baby Makers x 10

          *Iron Cross x 10

A. Five sets of:

Back Squat x 2 reps @ 90+%

Rest 2 minutes

B. “Encore”

3 Rounds:

750 Meter Row

50 Air Squats

10 Suitcase...

July 1, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *Walk through all the stations; have examples and practice reps

A. “Oddball”

Teams of 3-4

5:00 at Each Station

1) Sled Push

2) Wreckbag Clean

3) Tire Flip

4) Wreckbag Runs (200 or 400m)

5)...

June 30, 2020

Weekly Warm-Up: 10 Minute AMRAP

  + Today's Warm-up Movements:

          *Scapular Push-ups x 10

          *Burgener Snatch Warm-up

A. 10 minutes: 3 Sets of-

Negative or Weighted Pull-ups x 5-6 reps

Handstand Hold or Practice x 1:...

June 29, 2020

Weekly Warm-Up: 10 min. AMRAP

Tabata: 2 sets (time permitting)

(20 seconds work followed by 10 seconds rest = 1 set)

– Push-ups

– Alternating Lateral Lunges

– Side Plank

– Air Squats

– Hollow Hold or Rock

– Plank Shoulder Taps

– V-Ups

– Bear Crawl

– Broad Jumps

– Wall Walks

  + Tod...

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