January 17, 2020

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *DB Strict Press x 10

A. Strict Press, Push Press, Bench Press OR Jerk 

(same lift  as last week)

2 x 3 @ 75%

B. “Body Armor”

AMRAP 13:00

10 Strict Toes to Bar

10 Stric...

January 16, 2020

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

   *Samson Lunges x 20

     *Build FS to 20# more than the workout weight

A. “Sea Legs”

3 Rounds:

500 Meter Row

12 Front Squats (155/105)

21 Box Jump Overs (24/20)

B. Mobility and Maintenance-...

January 15, 2020

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Inchworm x 10

           *Iron Cross x 10

A.​ Deadlift, Clean OR Snatch (SAME lift as last week)

3 x 2 @ 85% of 2RM 

B. “Frank the Tan...

January 14, 2020

Weekly Warm-Up

  + Today's Warm-up Movements:

          *5:00 Skill work of your choice

A. 3 sets:

DB Bench Press x 10-12 reps

Banded Pull Aparts x 15-20

B. “Chain Reaction”

3 Rounds:

21/15 Calorie Bike

21 Pull-ups

Directly into…

3 Rounds:

9 Power Cleans...

January 13, 2020

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

200m row/20 Shuttle Sprints

10 OHS w/PVC

10 KB Swings

10 Good Mornings

10 Samson Lunges

10 Huggers/Skiers

  + Today's Warm-up Movements:

          *Wall Squats x 10 

A. Back Squat, Front Squat OR Overhead...

January 11, 2020

Weekly Warm-Up: 10 min. AMRAP 

    *Wall Squats x 10

A. “Stomping Grounds”

On the 3:00 x 6 Rounds:

15/12 Calorie Bike

25 Double Unders

5 Front Squats (From the Ground)

Build in weight each round

B. Mobility

Wherever you need it!

Rest up for next week! (eat, drink water, sl...

January 10, 2020

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Lat stretch x :30 each

           *Pec stretch x :30 each

A. Strict Press, Push Press, Bench Press OR Jerk 

(you get to choose, but it is recomm...

January 9, 2020

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

   *Samson Lunges x 20

     *Calf Stretch x:30 each

A. “Fuller Circle”

75/50 Calorie Bike

125 Double Unders   (250 Single Unders)

2K Row

125 Double Unders

75/50 Calorie Bike

*Compare to 2/16/18

...

January 8, 2020

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Inchworm x 10

           *Iron Cross x 10

A.​ Deadlift, Clean OR Snatch (you get to choose, but it is recommended that you will stick wit...

January 7, 2020

Weekly Warm-Up

  + Today's Warm-up Movements:

          *5:00 Skill work of your choice

A. 3 Rounds:

1:00 Deadbugs

10 KB Straight-Leg Deadlifts

B. “Layaway”

AMRAP 15:00

30 AbMat Sit-ups

20 x 10 Meter Shuttle Sprints

10 Alternating Dumbbell Snatches...

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