May 31, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *YTW x 10 each with LIGHT weight

           *Scapular Push Ups x 10

A. Bench Press

Build to 90-95% for 1 single

Then, complete 2 x 5 @80%

B. “Bumpy...

May 30, 2019

 Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

         *RDL x 10

         *Burgener Clean Warm Up

A. 3 sets of:

– Supinated Pull Ups or Ring Rows x 10 @2111

Rest :45
– Handstand Walk x 10M, HS Hold, or Plank Sh...

May 29, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Squat Jumps x 10

           *Palloff Hold x :30 each side

A.​ Front Squat

4 x 2 @85-90%

B. “Speed Boat”

3 Rounds For Time:

30/21 Calorie Row

25 Wal...

May 28, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *Deadbugs x 20

          *Warm up your Deadlift!

A. 3 Sets of:

– 1 Heavy Deadlift (90-95%)

– Single Leg Glute Bride Hold x :30 each leg

– Rotational Medball Throws x :30 each side...

May 27, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

200m Run

10 OHS w/PVC

10 Good Mornings

10 KB Swings

10 Samson Lunges

10 High Kicks

10 Huggers/Skiers

5 Single Leg Broad Jumps (each leg)

20 Plank Shoulder Taps

  + Today's Warm-up Movements:

          *Scapular Push-Up x 1...

May 25, 2019

Weekly Warm-Up: 10 min. AMRAP   

     *Quad Pulls x 20

     *Inchworm x 10

A. Your Choice- WOD options:


- For Time: 
10,000 Meter Row

Teams of 3. Change every 250 Meters.

- 12 Rounds for time: 
400 Meter Run
21 Kettlebell Swings (50/35)
12 Pull-Ups

Teams...

May 24, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *2 sets of DT with the barbell

A. Clean and Jerk

12 Singles -- rest about 90 seconds between attempts

Build over the 12 sets to today's heavy.

B. “DT”

5 Rounds:

12 Deadlift...

May 23, 2019

 Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

         *Alternating Reverse Lunge x 20

         *KB Swing x 10

A. 3 sets of:

– Weighted Box Step-Ups x 8 reps @ 2111 (EACH leg- farmer carry hold)
– Single-Arm D...

May 22, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            with barbell:

            *Snatch Grip Romanian Deadlift x 10

            *Muscle Snatch x 5

            *Snatch Grip P...

May 21, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *Glute Bridge x 20

          *Deadbugs x 20

A. 3 Sets of:

– Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (EACH leg)

– Barbell Hip Thrusts x 6-7 reps @ 20X1 (w/weight used last week –...

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