June 30, 2018

Weekly Warm-Up: 10 min. AMRAP   

   

   

A. “Lucky Break”

3 Rounds:

25 DB Box Overs

25 Calorie Row

200m Prowler Push (empty)

*Rest 3:00 between rounds

B. Group Mobility

Wherever you need it!

June 29, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Hip Swings x 10 each way

            *Burgener Snatch Warm-up

A. Snatch

10 x 1

*Begin at about 65% and build to today's max

B.“Backpedal”

Teams of 3:

12...

June 28, 2018

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

           *Calf Stretch x :15 each

            *Jumping Squats x 10

       

A. “Escape from Wonderland”

3 Rounds:

75 DU (150 Singles)

50 Air Squa...

June 27, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Inchworm x 5

            *3 Touches x 5      

           

A. Bench Press

4 x 6 @ 20X1

*Be sure to rest ab...

June 26, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

             *Quad Pulls

               *Glute Pulls

           

   

A. Front Squat

6 x 3
Sets 1-2- 75-80%

Sets 3-4- 80...

June 24, 2018

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

High kicks

Floor touches

High knees

Butt kickers

Row 250m/Run 200m

10 wall squats

10 OHS w/PVC

  + Today's Warm-up Movements:

           *Lat stretch x :30 each side (look at Front Rack/Receiving Posters)...

June 24, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

             *Quad Pulls

               *Glute Pulls

           

   

A. 2 Sets:

Bulgarian Split Squats x 20 reps each...

June 24, 2018

Weekly Warm-Up: 10 min. AMRAP   

   + Today's Warm-up Movements:

           *Lat Stretch

            *Light Push Press x 10

             

   

A. “Daniel”

50 Pull-Ups

400 Meter Run

21...

June 22, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Scorpion x 10

            *Iron Cross x 10

A. Snatch High Pull + Snatch

5 Sets- build to heavy

B.“All Over”

5 Rounds:

10 Power Snatches (95/65)

10 Box Ju...

June 21, 2018

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

           *Jumping Squats x 10

       

A. “Body Check”

Tabata (8 x :20 on/:10 off)

Air Squats

Sit-ups

Push-ups

Calorie Row

Complete all 8 intervals before progressing to ne...

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