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...

June 17, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *Banded Pull-aparts x 20

          *Burgener Snatch Warm-up

A. 5 sets of:

Snatch Deadlift + eccentric slide to below knee + hang power snatch + OHS
 

*Build to heavy com...

June 16, 2020

Weekly Warm-Up: 10 Minute AMRAP

  + Today's Warm-up Movements:

          *Russian Baby Makers x 10

          *Get going on Back Squats

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

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*S...

June 15, 2020

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

20 Calorie Bike

High Knees

Floor Touches

20 Hollow Rocks

20 Supermans

10 Squat Jumps

10 Push Ups

10 Burpees

  + Today's Warm-up Movements:

          *Inchworm x 10

          *KB Swings x 15...

June 13, 2020

Weekly Warm-Up: 10 min. AMRAP

  + Today's Warm-up Movements:

          *Burgener Snatch Warm-up

A. “Moneybags”

Teams of 3 (For Time | 30 Minute Cap)

800 Meter Wreck Bag Run (50/35)

75 Box Jump Overs (24/20)

50 Power Snatches (95/65)

25 Strict Pull-ups

50 Pow...

June 12, 2020

Weekly Warm-Up: 10 min. AMRAP

  + Today's Warm-up Movements:

          *Burgener Clean Warm-Up

          *Barbell Split Jerk x 5 


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

Hang Clean + Jerk - 2x (1 + 1)

Start around 65...

June 11, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *Quad Pulls x 20

          *DB Shrugs x 12

A.“Pharmacy”

5 Rounds:

100′ Walking Lunge (No Weight)

30 AbMat Sit-ups

12 Double Dumbbell Power Cleans (50’s/35’s)

B. Mobility an...

June 10, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *Couch Stretch x 1:00 each

          *Calf Stretch x :30 each

A. 3 sets of:

Bulgarian Split Squats x 10 each leg @ 10X0

*Rest at least 90 seconds between sets

*...

June 9, 2020

Weekly Warm-Up: 10 Minute AMRAP

  + Today's Warm-up Movements:

          *Hip Swings x 10 each way

          *Warm-up your deadlift to 70%

A. Three sets of:

Deadlift x 6-8 reps @ 20X1   (about 70-75%)

Rest 20 seconds

Tall Box Jumps x 6...

June 8, 2020

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

250m Row

High Kicks

Butt Kickers

10 Wall Balls

10 Ring Rows

5 Inchworms

10 Iron Cross

10 Scorpions

10 Scapular Push-ups

  + Today's Warm-up Movements:

          *Behind the Neck Snatch-grip Press 2 x 5

...

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