July 31, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

             *Inchworm x 10

              *Samson Lunges

       

A. “Boat Race”

3 Rounds:

500 Meter Row

400 Meter Run

Rest 3:00 between rounds

B....

July 29, 2018

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

250m row/200m run

3 wall walks

10 back pedals

30 sec wall sit

10 wall squats

  + Today's Warm-up Movements:

          *Huggers/Skiers

           *Burgener Clean Warm-up

...

July 28, 2018

Weekly Warm-Up: 10 min. AMRAP   

     *Light Bench Press warm-up sets

   

A. Bench Press

3 x 3 - all at or above 85%

B. “Hands Off”

AMRAP 10:00

3 Calorie Row, 3 Hand Release Push-ups

6 Calorie Row, 6 Hand Release Push-ups

9 Calorie Row, 9 Hand Release Push-ups

…...

July 27, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Floor Touches

            *Handstand Kick-ups x 10

A. Strict Press

5 - 3 - 2 - 2 - 2

-70%- 75%- 80%- 85% - 88%

-Perform a set every 2 minutes

B. “Diane”...

July 26, 2018

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

           *Quad Pulls

            *Floor Touches

       

A. Back Squat

4 x 8- all sets should be HEAVY (last set should be very challenging)

B....

July 25, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Huggers/Skiers

            *5-way Shoulder Stretch

           

A. EMOM 5:00: Clean Pull + Hang Power Clean + Powe...

July 24, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

             *Samson Lunges x 16

              *Arm Circles

       

A. “Fire Alarm”

For Time:

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Round...

July 22, 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:

          *Huggers/Skiers

           *Burgener Snatch Warm-up...

July 21, 2018

Weekly Warm-Up: 10 min. AMRAP   

     *Burgener Clean Warm-up

   

A. “Clean Break”

Teams of 2:

10-9-8-7-6-5-4-3-2-1

Squat Clean (95/65)

*100 Meter Run

*Partner completes full round, then switch*

B. Group Mobility

Wherever you need it!

July 20, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Huggers/Skiers

            *Burgener Clean Warm-up

A. Power Clean + Power Jerk

5 x 2 - Build to todays 2RM

B. “Open Test”

AMRAP 20:

50 Wall Balls (20/14...

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