July 31, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Turkish Get ups x 3 each side

           *2 minutes of OH Movement Prep (PLEASE watch video at home!!)


A.​ Overhead Squats

ALL @3211- Build to...

July 30, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *Reverse Dumbbell Flys 2 x 8

          *Dumbbell Shrugs 2 x 10

A. EMOM: 8:00

3 Position Power Clean

at about 70% of your best clean

B. “Jump City”

For Time:

1 Round:

800 Meter Run

80 Doubl...

July 30, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

250m Row

10 Wall Balls

10 Ring Rows

5 Inchworms

High Kicks

Butt Kickers

Today's Movement

   *Lat Stretch

   *Burgener Snatch Warm-up

   *Barbell Snatch Balance x 5

A. Snatch- 10 minutes

Build to a heavy single (or...

July 27, 2019

Weekly Warm-Up: 10 min. AMRAP   

     *Couch Stretch x 1:00 each

A. “Beach Muscles”

In teams of two, with only one partner working at a time, complete the following for time:

1600 Meter Relay Run (alternating 400 meters)

immediately followed by…

20 rounds (partner...

July 26, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *3 Shoulder stretches x :30 each

A. Strict Press 2 x 3

Push Press  2 x 2

Push Jerk 2 x 1

*increase the weight for Push Press, and then again for Push Jerk

B. “Wise Men...

July 25, 2019

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

         *Hip Swings x 10 each way

         *Huggers/Skiers x 10 each

A. 3 sets of:

DB Bench Press x 10 @2111

Side Plank x :45 each

B. “Recess” AMRAP 15:00

3 Calorie Bike

3...

July 24, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Pec Stretch x :30 each

           *Barbell Thrusters x 7


A.​ “Fire Alarm”

3 Rounds Bergeron Beep Test (75/55)

50/35 Cal Row

3 Rounds Bergeron Be...

July 23, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *Inchworm x 10

         *Butt kickers

A. Deadlift

Take 15 minutes to build to a today's max (or PR if you feel good!)

B. “Pumped Up Game Changer”

21-15-9:

Deadlifts (225/1...

July 22, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

20 Calorie Bike

High Knees

Floor Touches

10 Hollow Rocks

20 Supermans

10 Squat Jumps

10 Push Ups

10 Burpees

Today's Movement

   *Hip swings x 10 each way

   *Quad Pulls

A. Tempo Front Squat

3 x 2 reps @ 32X1

Heavy!

B. “F...

July 20, 2019

Weekly Warm-Up: 10 min. AMRAP   

     *Couch Stretch x 1:00 each

A. “Limitless”

Teams of 3:

AMRAP 7:00

150/100 Calorie Bike

Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 6:00

120/80 Calorie Bike

Max Power Snatches (115/75)

Rest 3 Minutes

AMRAP 5:00

90/60 Calorie Bike

...

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