November 30, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Huggers/Skiers x 10 each
            *Foam Roll Lats 

A1. Pull-Ups 3 x Max unbroken    (or max chin-hold over bar)

A2. Bent Over Reverse...

November 29, 2018

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

           *Inchworm x 10

            *Scorpion x 10

       

A. “Free Bird”

Teams of 3

AMRAP 20:

7 Kettlebell Swings (53/35)

10/7 Calorie Row

7 Push...

November 27, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

             *Samson Lunges x 20

              *Hip Swings x 10 each way

               

A. Holiday Open WOD #2B
For Time...

November 26, 2018

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

High knees

Floor touches

10 hollow rocks

10 supermans

10 squat jumps

10 push ups

10 burpees

  + Today's Warm-up Movements:

          *Goblet Squats x 10 moderate weight

          *KB Shoulder Press x 10...

November 24, 2018

Weekly Warm-Up: 10 min. AMRAP   

     *Samson Lunges

      *Hip Swings

A. “Long Gone”

5 Rounds:

AMRAP 1:00 at each station:

Calore Row

Dumbbell Snatch (35/25)

Double Unders

Rest 1:00 between rounds

B. Mobility

Wherever you need it!

Rest up for next week! (eat...

November 23, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Huggers/Skiers x 10 each
            *Hollow Rocks x 15

A. Banded Face Pulls 3 x 15

​​

B. “Undead”

5 Rounds:

5 Man Makers

25 AbMat Sit-Ups

C. Buy-O...

November 22, 2018

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

           *WARM UP YOUR BODY REAL GOOD

       

A. "The Seven"

7 Rounds For Time:

7 Handstand Push-Ups

7 Thrusters (135/95 lb)

7 Knees-to-Elbows

7 Deadlifts (245/165 lb)

7 Bu...

November 20, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

             *Samson Lunges x 20

              *Burgener Snatch Warm- Up

               

A. Hang Snatch + Snatch:

10 min....

November 19, 2018

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

250m Row

10 Wall Balls

10 Ring Rows

5 Inchworms

High Kicks

Butt Kicks

  + Today's Warm-up Movements:

          *Wall Squats x 10

          *Burgener Clean Warm- up (barbell, then 75/55)

A. Ho...

November 17, 2018

Weekly Warm-Up: 10 min. AMRAP   

     *Samson Lunges

      *Hip Swings

A. “Third Wheel”
AMRAP 25:
Teams of 3:

600 Meter Run (200m per athlete)
60/42 Calorie Bike
60 Front Squats

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5...

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