January 31, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Banded Good Mornings x 20

A. PARTNER 20 min. AMRAP

40/30 Calorie Row     (a)(b)

20 Deadlifts                (b)(a)

100m Farmer Car...

January 30, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Lung with elbow

             *Neck Stretches

            

           

...

January 28, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Burgener Clean Warm-up

A. Every 90 sec. for 12 min. (8 sets)

Sets 1-4: Clean Deadlift + Clean + Front Squat + Power Jerk

Sets 5-8: Clean Deadlift + Clean + Front Squat +...

January 28, 2018

Weekly Warm-Up: 10 min. AMRAP

*Mobilize - Passthroughs

*Floor touches

*Butt kickers

*High knees

*Toe touches

*10 thrusters with pvc

*30 DUs/SUs

*Three touches

*Skiers/huggers

A. OHS + Snatch Prep

30-60 seconds in each Position

*Olympic Squat Wall Stretch

*Pigeon

*Pigeon Sweep

*Keg Dr...

January 27, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *3-Touches x 5

             *Good Mornings x 15

A.“Team 10K Row”

Teams of 3:

10,000m Row

**Athletes change every 250m

B. Mobility 5-10 minutes

...

January 25, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Hip Swings

            *Calf Stretch

A. 8 min. EMOM

Minutes 1-4: Power Snatch + OHS

Minutes 5-8: 1 Squat Snatch

B.“All The Way Up”
20-18-16-12-10*


...

January 24, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *10 Wall Squats

            *Huggers/Skiers

Athlete’s Choice:  Choose 1 Option for each A, B, C, and D

A. Squat 1RM:
Front Squat
Overhead Squat

B....

January 23, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Good Mornings x 15

             *Floor Touches

            

           

...

January 22, 2018

Weekly Warm-Up: 8 min. AMRAP

*Mobilize - Passthroughs

*Samson lunges

*Lunges with elbow to floor

*High kicks

*Butt kickers

*10 light wall balls

*10 ring rows

*Bear crawl

A. Super Squat Hip Sequence

30-60 seconds in each Position

B. Thrusters

4x3

add weight and build to a heavy 3

C....

January 20, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *5-way shoulder

             *strict press with empty barbell

A. For time:

21-18-15-12-9-6-3

Calorie Row

Strict Press (75/55#)

B. Mobility 5-10...

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