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...

June 27, 2020

Weekly Warm-Up: 10 min. AMRAP

  + Today's Warm-up Movements:

          *KB Windmill + Single Arm Press x (6 + 6) each arm

A. “Nancy”
5 Rounds for time:

400 Meter Run

15 Overhead Squats (95/65)

*Compare scores to 8/16/19

B. Buy-Out

Mobility/recovery wor...

June 26, 2020

Weekly Warm-Up: 10 min. AMRAP

  + Today's Warm-up Movements:

          *Arm stretch across the body x 1:00 each

          *Tempo Push-ups x 10 @1010


A. 4 sets of:

60 seconds of Dumbbell Bench Press  

rest :30
60 seconds of Overhe...

June 25, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *3 Touches x 5

           *Iron Cross x 10

A. 3 sets of:

Temp Deadlift x 10-8-6 reps @2011
Handstand Push-ups (or handstand hold) x MAX

Rest 2 minutes

B. “Shrute Far...

June 24, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *Couch Stretch x :60 each

          *Calf Stretch x :30 each

A. 5 sets of:

Tempo Front Squat x 3 reps @ 31X1

Rest 2 minutes

Build over the course of the 5 sets, reac...

June 23, 2020

Weekly Warm-Up: 10 Minute AMRAP

  + Today's Warm-up Movements:

          *Scapular Push-ups x 10

          *Burgener Clean Warm-up

A. 3 Position Clean

4 sets- Start about 70% and build as desired

These are performed as: clean deadlift...

June 20, 2020

Weekly Warm-Up: 10 min. AMRAP

  + Today's Warm-up Movements:

          *Burgener Clean Warm-up

A. “Walmart”

Teams of 3

AMRAP 30:00

12/9 Calorie Assault Bike

10 Medicine Ball Squat Jumps (30/20)

5 Power Clean and Jerks

1st 6 Rounds: 95/65

2nd 6 Rounds: 11...

June 19, 2020

Weekly Warm-Up: 10 min. AMRAP

  + Today's Warm-up Movements:

          *Deadbugs x 20

          *Handstand practice or hold x :60


A. 4 sets of:

Shoulder Press x 3-4 reps

*Go as heavy as possible!

B.  “El Niño”

For Time:

1 Mile Run

50 Dum...

June 18, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *3 Touches x 5

A.“Mermaid Man”

For Time:

500 – 400 – 300 – 200 – 100 Meter Row

50 – 40 – 30 – 20 – 10 AbMat Sit-ups

*100′ Walking Lunge After Each Round (50/35)

B. Mobility and Maintenance- d...

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