January 31, 2019

 Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

          *Hip Swings x 10 each

            *Huggers/Skiers

       

A. “Onesies”

Athletes Choose 1 From Each Section:

Weightlifting

1RM Deadl...

January 30, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Quad Pulls

           *Inchworm x 10

A.​ “Blitzen”

5 Rounds:

20/15 Calorie Row

10 Thrusters (75/55)

10 Shuttle Sprints

B. Mobility and Mainten...

January 29, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *DB Reverse flys 2 x 8

A. Clean: 10 minutes

Build to a 1 rep max

B. “Come Clean”

AMRAP 3:00

24 Box Jump Overs (24/20)

24/16 Calorie Bike

Max Power Cleans (75/55)

rest 3 minutes

AMRAP 3:00

21 Box Jump Overs (24...

January 28, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

100m Row

10 Push Ups

100m Row

10 Wall Squats

100m Row

10 Good Mornings

100m Row

  + Today's Warm-up Movements:

          *Lat Stretch x :30 each

A. Overhead Squat

Build to heavy single- try to go for a max!

B. “Ov...

January 26, 2019

Weekly Warm-Up: 10 min. AMRAP   

     *Quad Pulls x 20

A. “Different Strokes”

5 Rounds:

1:00 Row for Calories

1:00 Thrusters (95/65)

1:00 10m Shuttle Runs

1:00 Rest

B. Mobility

Wherever you need it!

Rest up for next week! (eat, drink water, sleep)

January 25, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Pec Stretch x :30 each

            *Huggers/Skiers

A. Discuss movement standards for all movements

Everyone must properly demonstrate the movem...

January 24, 2019

 Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

          *Hip Swings x 10 each

            *Quad Pulls x 20

       

A. “Sit Tight”

4 Rounds:

30/21 Calorie Bike

30 AbMat Sit-Ups

30 Kettlebel...

January 23, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Huggers/Skiers

A. Hang Power Clean

Build to a single at 90% of Clean max

B.​ “Hangover”

3 Rounds:

15 Hang Power Cleans (115/75)

15 Lateral Barbell Burpees

C. Buy Out

Pe...

January 22, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *3 stretches from 5 Way Shoulders

A. Thruster

Build to a single at 90% (effort if you don't know 1RM)

B. “Opening Day”

21 – 15 – 9

Wallballs (14/10)

Pull-ups

Thrusters (75/55)

Box Jumps (24/20)

Kettlebell Swin...

January 21, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Three Touches

High Knees

Toe Touches

10 Kb Swings

20 Mountain Climbers

10 Burpees

5 Negative Pull Ups

  + Today's Warm-up Movements:

          *Banded Pull Aparts x :60

A1. 3-Position Snatch Pull

3 x 1 @90% of yo...

Please reload

Featured Posts

Archives

Please reload

Recent Posts
Archive
Search By Tags
Follow Us