February 28, 2019

 Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

          *Pec Stretch x :30 each

       

A. Every minute, on the minute, for 12 minutes (3 sets) of:

Interval 1 – Wall-Facing Handstand Marching x 20 reps (or w/f...

February 27, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Burgener Snatch Warm-up

           *Light Power Snatch x10

A.​ Deadlift, Clean OR Snatch (SAME lift from last week- you will be doing the...

February 26, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *Quad Pulls

          *Iron Cross x 20

A. EVERY 2 MINUTES for 2 sets:

1- GHD Back extensions x 15 (or Supermans x 30)

2- Single Arm Dumbbell Row x 6 @ 2111 (do both arms)

3- Prone Plank...

February 25, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

200m Row/200m Bike

10 OHS w/PVC

10 KB Swings

10 Good Mornings

10 Samson Lunges

10 Huggers/Skiers

  + Today's Warm-up Movements:

          *Couch Stretch x :30 each 

A. Back Squat, Front Squat OR Overhead S...

February 23, 2019

Weekly Warm-Up: 10 min. AMRAP   

A. “Cool Runnings”

For Time:

500 Meter Row

21 Front Squats (115/80)

21 Burpee Box Jumps (24/20)

500 Meter Row

15 Front Squats (115/80)

15 Burpee Box Jumps (24/20)

500 Meter Row

9 Front Squats (115/80)

9 Burpee Box Jumps (24/20)

500 Meter Row

...

February 22, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Lat stretch x :30 each

           *Pec stretch x :30 each

A. Strict Press, Push Press, Bench Press OR Jerk 

(you get to choose, but it is recomm...

February 21, 2019

 Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

          *Huggers/skiers x 10 each

       

A. 3 sets of:

– 15 Banded Overhead Triceps Extensions @ 1010

– 15 Reverse Snow Angels (slow & controlled)

– 75-Foot Farme...

February 20, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Inchworm x 10

           *Single-leg KB Deadlift x 10 each side

A.​ Deadlift, Clean OR Snatch (you get to choose, but it is recommended t...

February 19, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *2 Stretches from Pressing: Overhead poster x :30 each

          *Burgener Snatch Warm-up

A. A.Four sets of:

Turkish Get-Ups x 2-3 reps each arm

Rest 45 seconds

Snatch-Grip Romanian Dea...

February 18, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

20 Calorie Bike

High Knees

Floor Touches

10 Hollow Rocks

10 Supermans

10 Squat Jumps

10 Push Ups

10 Burpees

  + Today's Warm-up Movements:

          *Buglarian Split Squat x 10 each leg

A. Back Squat, Front Squat...

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