January 19, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Burgener Snatch Warm-up

A. Every 90 sec. for 5 Sets

Snatch Balance x 3 Reps

*Focus on speed and range of motion

B. "Icy Hot"

2 Rounds:

21 Overhead Squats (75/55#)
21 C2B Pu...

January 18, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Inchworm x 10

A. 8 min. Cap

in 10 reps or less, build to today's 1-RM Deadlift

B."Sand Trap"

5 Rounds:

10 Deadlifts (185/135#)
20/15 Calorie Row
30 Sit-ups
40 Double-under...

January 17, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Huggers/Skiers

            *5- way Shoulder

A. "Hard Hat"

3 x 5 Front Squat

3 x 5 Bench Press

3 x Max Strict Pull-ups (or 5-7 negative pull-ups)

*d...

January 16, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Hip Swings

            *Burgener Warm-up

           

           

A. 8 min. EMOM

High Hang Power...

January 15, 2018

Weekly Warm-Up: 8 min. AMRAP

*Mobilize - Passthroughs

*High kicks

*Floor touches

*High knees

*Butt kickers

*Row 250m/Run 200m

*10 PERFECT, FULL-DEPTH wall squats

*10 OHS w/PVC

    + Today's Warm-up Movements:

           *Scorpion x 10

             *I...

January 13, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Burgener's Warm-up

A. "Light's Out"

30 min. AMRAP

Teams of 3:


12 Calorie Row
12 Power Snatch (95/65#)
12 T2B

*Each partner completes 1 full round, then rotate.

January 12, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *2-4 Front Rack Mobility exercises

A. "Big Clean Complex"

6 Rounds of the following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Han...

January 11, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Huggers/Skiers

            *Pec Stretch x 10 sec. each (or 5-way shoulder)

            *10 PERFECT (full-depth) Wall Squats...

January 10, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Hip Swings

            *The 5 way shoulder x10 sec. each  (see January 5th)

We are going to start this new year by going Back to the Basic...

January 9, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Barbell Good Mornings x 15

            *Glute Pulls

           

We are going to start this new year by going Back to t...

Please reload

Featured Posts

Archives

Please reload

Recent Posts
Archive
Search By Tags
Follow Us