April 30, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *2 Sets: Plank Shoulder Taps x :30

A. 3 Position Power Clean

6 sets- Build to heavy

*Keep the bar close to the body- work on making contact

*Keep heels down as long as possible

B. “Power Outage”

AMRAP 5:00

B...

April 29, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

100m Row

10 Push Ups

10 Wall Squats

200m Run

10 Good Mornings

Huggers/Skiers

Donkey Kicks x 10

  + Today's Warm-up Movements:

          *Quad Pulls x 20

          *Couch Stretch x :30 each

...

April 27, 2019

Weekly Warm-Up: 10 min. AMRAP   

     *Huggers/Skiers x 10

     *Hip Swings x 10 each way

A. “Hurricane”

3 Rounds:

800 Meter Run

21 Power Cleans (115/80)

Compare to June 9, 2018

B. Mobility

Wherever you need it!

Rest up for next week! (eat, drink water, sle...

April 26, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *2 stretches from 5 Way Shoulders x :30 each

A. Snatch Push Pess + Overhead Squat

6 sets of (1+ 2)

B. “TKO”

For Time:

50/35 Calorie Bike

27 Chest to Bar Pull-Ups

21 Power S...

April 25, 2019

 Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

         *Thoracic Spine Isometric Holds (watch videos before class)

         *Single-Arm (Foot Supported) Static Hang 2 x 30 seconds per side

         *Toe Tap P...

April 23, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *Warm up Deadlift to workout weights

A. 4 sets of:   (8 minute cap)

Split Stance RDL x 8 each leg @4011   (barbell or DB)

Ab Wheel or Barbell Roll Outs x 10-12

B. “Play Dead”

AMRAP 5:00

Buy-In: 600 Meter R...

April 22, 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

Squat Therapy x 5 reps @3311  (in video at 2:00)

  + Today's Warm-up Movements:

          *Hip Swings x 10 each way...

April 20, 2019

Weekly Warm-Up: 10 min. AMRAP   

     *Huggers/Skiers x 10

     *Warm up barbell movements

A. “Century Club”

Teams of 3

For Time:

100/75 Calorie Row

100 Box Jump Overs (24/20)

100 Power Snatches (75/55)

100 Thrusters (75/55)

100 Pull-ups

100 Thrusters (75/5...

April 19, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *2 stretches from 5 Way Shoulders x :30 each

A. Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3111

Rest 30 seconds after each leg

L-Seated Dumbbell Press x 8-1...

April 18, 2019

 Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

         *Quad Pulls x 10

         *Samson Lunges x 20

       

A. 3 sets of:

Single Arm DB Press (right) x 8 reps @ 2111

Single Arm DB Press (left...

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