May 30, 2020

Weekly Warm-Up: 10 min. AMRAP

  + Today's Warm-up Movements:

          *Burgener Snatch Warm-Up

A. “Adderall”

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800m Run, Max Power Snatch (115/75)

20:00 – 23:00 – R...

May 29, 2020

Weekly Warm-Up: 10 min. AMRAP

  + Today's Warm-up Movements:

          *Iron Cross x 10

          *Scorpion x 10

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

Bench Press

Set 1 – 5 reps @ 70-75%

Set 2 – 3 reps @ 80%

Set 3 – 1 reps @ 85...

May 28, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *Samson Lunges

          *Plank Shoulder Taps x 1:00

A.“Yogi”

For Time:

150′ Walking Lunge

150′ Bear Crawl
30 Box Step-Ups     (Single dumbbell optional, switc...

May 27, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *Xiopang x 10 reps each (see video)

          *Calf Stretch x :30 each

A. Push Jerk:
Build to a  heavy set of 3

B. “Bel-Air”

AMRAP 15:00

40 Double Unders  (80 Single...

May 26, 2020

Weekly Warm-Up: 10 Minute AMRAP

  + Today's Warm-up Movements:

          *Samson Lunges x 20

          *3 Touches (with hip stretch at the top) x 5

A. Four sets of:
Deadlift x 4 reps @ 31X1  (3 seconds down, explode up)...

May 24, 2020

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

100m Row

10 Push Ups

200m Run

10 Wall Squats

100m Row

10 Good Mornings

200m Run

  + Today's Warm-up Movements:

          *Lat Stretch x :30 each

          *Calf Stretch x :30 each

“Murph”

...

May 23, 2020

Weekly Warm-Up: 10 min. AMRAP

  + Today's Warm-up Movements:

          *Burgener Snatch Warm-Up

A. Power Snatch + Overhead Squat

1+1- Build to a heavy complex

B. “Fancy Pants”

For Time:

21 Hang Power Snatches (95/65)

200 Meter Run

21 Overhead Squats (95/65...

May 22, 2020

Weekly Warm-Up: 10 min. AMRAP

  + Today's Warm-up Movements:

          *Iron Cross x 10

          *Scorpion x 10

A. Three sets of:

Single-Leg Hip Bridge x 10-12 reps each leg @ 2012

Rest 30 seconds

Seated Piked Double Leg Lift x 30 reps...

May 21, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *Floor Touches

          *Calf Stretch x :30 each

A.“Family Feud”

Class Divides Into 2 Teams:

AMRAP 25:00

50 Meter Sled Push (90/45)

100 Meter Wreckbag Run (50/35)

200 Mete...

May 20, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *Quad Pulls x 20

          *Wall Squats x 10

A. Pause Front Squat:

Build to a heavy 2

Pause for 2 seconds in the bottom

B. Hang Squat Clean
Build to a heavy single

C. “Dir...

Please reload

Featured Posts

Archives

Please reload

Recent Posts
Archive
Search By Tags
Follow Us