September 29, 2018

Weekly Warm-Up: 10 min. AMRAP   

     *Burgener Snatch Warm-up

A. Build to an 80% effort Squat Snatch

B. “Heather”

Buy-In:

800m Run

5 Rounds:

12 Chest to Bar Pull-ups (Pull-ups or Jumping Pull-ups)

9 Squat Snatch (95/65)

6 Strict Handstand Push-ups (Dumbbell Strict...

September 28, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Inchworm x 10

            *3 Touches x 5        

A. Deadlift

10 Minutes

Build to 1RM

B. “Tine”

3 Rounds:

500 Meter Row

12 Deadlif...

September 27, 2018

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

           *Arm Circles

            *Iron Cross x 20

       

A. Strict Pull-ups

3 x Max reps

or 3 x 5 Negative Pull-ups (@4111)

B.“Team Nate”

Team...

September 26, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Pec Stretch x :20 each
            *Deltoid Strech w/band x :20 each

A. Push Press

5-4-3-2-1

Build to Heavy

B. “Pushed Around”

Every 3:00 x 4 R...

September 25, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

             *Lat Stretch x :20 each side

              *Burgener Clean Warm-Up

               

A. 3 Position Cleans

8 x 1...

September 23, 2018

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Samson lunges

Lunges with elbow to floor

High kicks

Butt kickers

10 light wall balls

10 ring rows

Bear crawl

  + Today's Warm-up Movements:

          *Glute Pulls

          *Huggers/Skiers

...

September 22, 2018

Weekly Warm-Up: 10 min. AMRAP   

     *Kettlebell Windmills x 6 each side   

A. “Lava Run”

600 Meter Run

50 Overhead Squats (45/35)

600 Meter Run

50 Thrusters (45/35)

600 Meter Run

50 Front Squats (45/35)

B. Group Mobility

Wherever you need it!

September 21, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *5 Way Shoulders

       

A. Power Clean

5 x 3 @ 75%

B. “Pull Over”

For Time:

21 Lateral Barbell Burpees

21 Power Cleans (115/80)

21 Lateral Barbell Burpees

C. Buy-Ou...

September 20, 2018

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

           *3 Touches

            *Hip Swings

       

A. Deficit Push Ups 

3 x Max reps

*Place hands on 45# plates

B.“Playground”

1 Mile Run

21 Kett...

September 19, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Samson Lunge
            *3 Touches

A. Pause Front Squat – 5 sets of 3

(Pause for 2 seconds at the bottom of the lift- Keep muscles engaged!)

...

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