February 22, 2020

Weekly Warm-Up: 10 min. AMRAP 

    *Burgener Clean Warm-up

A. “Barista”

Teams of 3

For Time: (30 Minute Time Cap)
150/100 Calorie Bike
70 Clean and Jerks (95/65)           *no more than 45% of your 1RM
70 Toes to Bar
50 Clean and Jerks (115/8...

February 21, 2020

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Pec Stretch x :30 each

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

(same lift  as last week)

3 x 3 @ 98% of 3rm

B. “U-Turn”

For Time:

100 Double-Unders, 50 Reve...

February 20, 2020

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

   *Rolling Straddle Stretch 3 x 3

A. Two sets of:

GHD Back Extensions x 10-12
Banded Face Pulls x 10-15

B. “Moscow Mule”

On the 4:00 x 6 Rounds:

15 Russian Kettlebell Swings (70/53)      *S...

February 19, 2020

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Burgener Snatch Warm-Up

            *Burgener Clean Warm-Up

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

3 x 2 @ 98% of 2RM...

February 18, 2020

Weekly Warm-Up

  + Today's Warm-up Movements:

       *Barbell Deadlift 2 x 10

       *Barbell Push Jerk 2 x 3

A. 8-min Double-Under Practice:

Jumping height 

How high you jump is all based on personal preference. There is no exact height t...

February 17, 2020

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Floor Touches

Samson Lunges

Huggers/Skiers

Kettlebell Halos x 5 each direction  

Single-Leg RDL's x 5 each leg

KB Windmill x 5 each arm

Single Arm KB Push press x 6 each arm

Goblet Squats x 10

KB Swings x 20

  + Today's Warm-u...

February 15, 2020

Weekly Warm-Up: 10 min. AMRAP 

    *Burgener Snatch Warm-up

A. “Leaps & Bounds”

Teams of 3   (One person works at a time)

For Time (30 Minute Time Cap):

120 Power Snatches (65/45)    *35% of 1RM

120 Box Jump Overs (24/20)

36 Strict Pull-Ups

90 Power Snatches (75/55)...

February 14, 2020

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Barbell Push Jerk 2 x 3

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

(same lift  as last week)

23 x 3 @ 95% of 3rm

B. “Squeaky Wheel”

AMRAP 15:

60 Double Unders/1...

February 13, 2020

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

   *Rolling Straddle Stretch 3 x 3

A. Two sets of:

Single Arm DB Row x 8-10

DB/KB RDL x 10-12

B. “Bloodshot”

5 Rounds:

20 Kettlebell Swings (53/35)     *Unbroken

20 AbMat Sit-ups

20 Wallballs (20/14...

February 12, 2020

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Inchworm x 10

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

2 x 2 @ 85% of 2RM 

B. “Shut Down”

On the 4:00 x 6 Rounds:
12 Dumbbell Snatches (50/35)   ...

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