April 30, 2018

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

10 Good Mornings w/PVC

10 Wall Squats

10 Light Push Press

20 DUs/SUs

250m Row

10 Thrusters w/PVC

  + Today's Warm-up Movements:

           *3 Touches x 5

             *Iron Cross x 10...

April 28, 2018

Weekly Warm-Up: 10 min. AMRAP   

   

A. “Bumper Boats"

3 Rounds:

500m Row

25 Sit-ups

20 DB/KB Push Press

15 Deadlifts (185/135)

C. Mobility 5-10 minutes

Wherever you need it!

**We are hosting an open house this week for Functional Mobility Classes (FRC) taught by USU...

April 27, 2018

Weekly Warm-Up: 10 min. AMRAP

 

A. “Chip & Rip”

Teams of 2: 

100 Calorie Row

100 Box Jump Overs (24/20″)

100 Deadlifts (185/125#)

100 Wallballs (20/14#)

100 Burpees

*Divide reps however you would like

C. Group Mobility/Stretching/Socializing

Wherever you hurt!

**We are hosting an...

April 26, 2018

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

           *Huggers/Skiers

             *Lunge w/elbow drop

           

A. Back Squat

5x5 @70%

B. “Nancy”

5 Rounds:

400m Run

15 O...

April 25, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Floor Touches

             *Iron Cross x 10 each side

           

A. KB Strict Press

3x10 each side

B. “Make It Rain...

April 24, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *5-Way shoulder stretch

            *Hip swings x 10 each way

  

A. 5 sets of:

5 Strict/Negative Pull-ups (weighted if possible)

5 High Box Ju...

April 22, 2018

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Row for reps

+/-100 - Push ups

+/-72 - KB swings

+/-131 - Burpees

+/-84 - Air squats

Three touches

10 OHS w/PVC

  + Today's Warm-up Movements:

           *3 exercises from Front Rack/Receiving Mobilit...

April 22, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *OHS with empty barbell 2x5

             *Burgener Snatch Warm-up

  

A.Halting Snatch Deadlift

5 x 3

Pause for 2 seconds at each position...

April 21, 2018

Weekly Warm-Up: 10 min. AMRAP   

   

A. “Playground”

800m Run

21 Kettlebell Swings (53/35)

21 Goblet Squats (53/35)

400m Run

15Kettlebell Swings (53/35)

15 Goblet Squats (53/35)

200m Run

9 Kettlebell Swings(53/35)

9 Goblet Squats (53/35)

C. Mobility 5-10 minutes

Wherever...

April 20, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Light push press x10

             *5-way shoulder

A. Shoulder-to-Overhead

5-3-2-1-1-1

Build to Max

B. “Franchise”

21-15-9:

Push Jerks (95/65)

Pu...

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