December 13, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

        *Inchworm x 10

A. 3 Sets of:

GHD Back Extensions x 10

KB Single Leg RDL x 10 each leg

B. “Joker”

1-2-3-4-5-6-7-8-9-10

Toes to Bar                 (GHD...

December 12, 2019

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

   *Burgener Clean Warm-Up

A. Hang Squat Clean 

Quickly build to a heavy single

B. “Round Trip”

6 Rounds, On the 3:00:

20/14 Calorie Row

40 Double Unders     (60 Single Unders or 10 Shuttle Sprint...

December 12, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements

               *Couch Stretch x :30 each


A. Snatch Balance

4 x 3

Build

B. “Play Ball”

3 Rounds:

10 Power Snatches (115/75)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

C. Buy-...

December 10, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *Banded Pec Stretch x :30

          *Banded Lat Stretch x :30

A. Bench Press

3 x 5- increase 10#/5# more than Friday if possible

B. “Crash Course”

AMRAP 15:00

50/35 Calorie Bik...

December 9, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Three Touches x 5

High Knees

High Kicks

10 KB Swings

20 Mountain Climbers

10 Burpees

5 Negative Pull Ups

Today's Movement:
 *Calorie Row 20/15

 *Pec Stretch x :30 each
 *Calf Stretch x :30 each

A. H.O. WOD #3

AMRAP 20:00

60...

December 7, 2019

Weekly Warm-Up: 10 min. AMRAP 

A. “Mountain Man”

For time:

30 Power Snatches (75/55)

50/40 Calorie Bike

60 Thrusters (75/55)

50/40 Calorie Bike

30 Power Snatches (75/55)


 

B. Mobility

Wherever you need it!

Rest up for next week! (eat, drink water, sleep, connect, relax)

**Holida...

December 6, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

A. Bench Press: 8 minutes 

3 x 5

B. “Team Barbara”

Teams of 2:

AMRAP 20:00

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats

*Divide reps, one partner works at a time

C. Buy-Out

Pec Smash x 1:00 each

Lat Smash...

December 5, 2019

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

   *Calf Stretch x :30 each

A. “Frogger”

6 Rounds for time:

20/14 Calorie Row

20 10 Meter Shuttle Sprints

B. Mobility and Maintenance- can be done at home if needed- but do it!!

* Choose 1-2 Thoracic M...

December 4, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements

               *Couch Stretch x :30 each


A. Front Squat:

Build to a single at 75%

B. “Rugrats”

5 Rounds

On the 4:00

9 Burpee Box Jumps (24/20)

15 Dumbbell Front Squats (50’s/3...

December 3, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *Inchworm x 10

          *Iron Cross x 10 each

A. Deadlift

Perform a heavy set of 5 , then 4, then 3, 2, 1

B. “Down Time”

AMRAP 7:00

3 Deadlifts

3 Hang Power Cleans

3 Push Jerks

6 Dead...

Please reload

Featured Posts

Archives

Please reload

Recent Posts
Archive
Search By Tags
Follow Us