March 30, 2019

Weekly Warm-Up: 10 min. AMRAP   

A. “Wreck Yourself”

Teams of 3

For Time:

600m Run

15 Strict Pull Ups

20 Squat Cleans (95/65)

600m Run

21 Strict Pull Ups

35 Squat Cleans (95/65)

600m Run

27 Strict Pull Ups

50 Squat Cleans (95/65)

Carry (50/35) Wreck Bag for Runs​ (just one fo...

March 29, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Pec stretch x :30 each

           *PVC or Barbell Snatch Balance x 10

A. Strict Press, Push Press, Bench Press OR Jerk  (SAME lift from last we...

March 28, 2019

 Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

         *4 way Hip Swings x 10 each way

         *Samson Lunges x 20

       

A. Three sets of:

Banded Pull Aparts x 20 reps

Rest 60 seconds

Prone Plan...

March 27, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Barbell Push Press x 10 

A.​ Deadlift, Clean OR Snatch (SAME lift from last week)

2 x 2 @ 85% of 2RM

*Do warm up reps as needed and then all sets at the same weigh...

March 26, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *Seated Straddle Stretch x 1:00 each

A. “Christine”

3 Rounds:

500 Meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps (20”)

B. 3 Rounds Not For Time:

20 4-way Deadbugs (or 10 Strict Toes to Bar)

15 Romanian Dead...

March 25, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs
10 Shuttle Sprints

Floor Touches

Butt Kickers

High Knees

Toe Touches

10 Thrusters w/PVC

30 DUs/SUs

Three Touches x 5

Skiers/huggers x 10 each

  + Today's Warm-up Movements:

          *Couch Stretch x :30 each...

March 23, 2019

Weekly Warm-Up: 10 min. AMRAP   

A. “Mind Eraser”

AMRAP 20:00

7 Power Cleans (135/95)

7 Burpees

200 Meter Run

B. Mobility

Wherever you need it!

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

March 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  (SAME lift from last week)

2 x 3 @83...

March 21, 2019

 Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

         *Floor Touches

         *Glute Pulls x 20

       

A. Three sets of:

Bent Over Barbell Row x 8-10 reps @ 31X1

Rest 60 seconds

Posted Single-Leg...

March 20, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Inchworm x 10

           *Seated Forward Fold x :30

A.​ Deadlift, Clean OR Snatch (SAME lift from last week)

3 x 2 @ 93% of 2RM

*Do warm up...

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