June 29, 2019

Weekly Warm-Up: 10 min. AMRAP   

     *Hip Swings x 10 each

     *Couch Stretch x :30 each

A. “Kelly”

5 Rounds For Time:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)

B. Mobility

Wherever you need it!

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

June 28, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Muscle Snatch x 5

           *Drop Snatch x 5

           *Sotts Press x 5

A. Snatch

8 Sets:

Low Hang Snatch + Snatch

*Pull from...

June 27, 2019

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

         *Hollow Hold x :60 seconds (accumulated)

A. EMOM x 6:00

Odd- Rotational Med Ball Throws x 10 (left)

Even- Rotational Med Ball Throws x 10 (right)

B. “Caitlin”

For Time:

2000 Meter Ro...

June 26, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *YTW x 10 each

           *OH Plate lunges x 20

A. Shoulder Press

5 x 

*Build from 80% to 95% or a new 1RM

Then,

2 sets of Max reps at 80% of your m...

June 25, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *Couch Stretch x :30 each

          *Warm up to first weight for A

A. Back Squat

1- 5 reps @70-74%

2- 5 reps @75-79%

3- 3 reps @80-84%

4- 2 reps @85-89%

5- 2 reps @90-94%

6- 1 rep @95%+ (t...

June 24, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

10 Good mornings w/PVC

10 Wall squats

10 Light Push Press

20 DUs/SUs

250m Row

10 Thrusters w/PVC

Hollow Arch Swing- accumulate 1 minute

Practice Kipping Pull-ups/Toes to bar/Muscle-ups for up to 1 minute

  + Today's Warm-up M...

June 22, 2019

Weekly Warm-Up: 10 min. AMRAP   

     *Burgener Snatch Warm Up

      *Muscle Snatch x 5

A. “Zero Dark Thirty”

Teams of 3, For Time (30 Minute Cap):

3 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatches (95/65)

200/140 Calorie Bike

2 Rounds:

30...

June 21, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Hip swings x 10 each way

           *Huggers/skiers

A. 10 minutes:

Find a max height Box Jump

B. “Fight Gone Bad”

3 Rounds of 1 Minute at Each Station:

...

June 20, 2019

 Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

         *Calf Stretch x :30 each

         *Burgener Clean Warm Up

A. “Mr. Clean”

On the 3:00 x 6 Rounds:

400 Meter Run

3 Power Cleans (115/75)

3 Squat Cleans (115/...

June 19, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Banded lat stretch x :30

           *Quad Pulls x 16 

A. 2 sets of:

Palloff Hold x :30 each side

Bulgarian Split Squats for :30 each leg

Negative...

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