October 31, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Quad Pulls
            *Hip Swings x 10 each way

A. Deadlift

5 x 3 @85%

B.“Dead Sprint”
Teams of 2

AMRAP 18:00
7 Deadlifts (225/155)  
Scaled:...

October 28, 2018

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Three Touches

High Knees

Toe Touches

10 KB Swings

20 Mountain Climbers

10 Burpees

5 Pull ups​ OR Negative pull ups

  + Today's Warm-up Movements:

          *10 Wall Squats

          *Lat Stretches...

October 26, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Lunge w/ elbow drop
            *Iron Cross x 20

             *Scorpion x 20

A. Front Squat

4 x 5 @ 75%

B. “Saved...

October 25, 2018

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

           *Calf Stretch x :20 each           

             *Seal Stretch x :30

A. “Annie Got Wrecked”

100 Double Unders, 50 AbM...

October 24, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Quad Pulls
            *Inchworm x 10

            *WARM UP YOUR SQUAT, BENCH PRESS, AND DEADLIFT TO AT LEAST 70%...

October 23, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

             *Hip Swings x 10 each way

              *Foam Roll Pec x :20 each

               

A. Supinated Grip Pul...

October 21, 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:

          *KB Windmills x 5 each side

          *Burgener Snatch Warm Up

...

October 20, 2018

Weekly Warm-Up: 10 min. AMRAP   

     *Huggers/Skiers

A. “Rock the Boat”

Teams of 2

AMRAP 30:

500 Meter Row

400 Meter Run

3 Rounds of “Cindy”

*1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

*Partners alternate ABA - BAB- etc (so first round, partner A wi...

October 19, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Glute Pulls x 20

            *Iron Cross x 20

A. Push Press

3 x 4 @ 75%

B. “Dead Ahead”

4 Rounds:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9...

October 18, 2018

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

           *Floor Touches x 20

            *Wall Squat x 10 

A. Back Squat

3 x 8 all at the same weight (the 7th and 8th squats should be hard)

B. “Ball Ho...

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