August 31, 2019

Weekly Warm-Up: 10 min. AMRAP   

A. “Professor Chaos”

For Time:

30 Pull-ups

100m Sled Pull (heavy)

15 Power Snatches (95/65)

100m Sled Pull

15 Power Snatches (95/65)

100m Sled Pull 

30 Pull-ups

B. Mobility

Wherever you need it!

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

August 30, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Inchworm x 10 

           *Deadlift- warm-up to workout weight 

A.“Go Fish”

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (135/9...

August 29, 2019

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

         *Floor Touches x 20

         *Box Jumps x 10

A. “Fight Back”

5 Rounds:

1 Minute Kettlebell Swings (53/35)

1 Minute Reverse Lunges

1 Minute Calorie Bike

1 Minute Res...

August 28, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:
               *Samson Stretch x 1:00 each

               *Calf Stretch x :30 each


A.​ Thrusters

Build to a heavy set of 3

B. “Flash Flood”

...

August 27, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *Single Arm DB Row x 10 each

          *Double Under practice x 1 min

          *Burgener Clean Warm-up

A. Power Clean

6 x 1

Build to heavy

B. “Criss Cross”

AMRAP 15:0...

August 26, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

15/12 Calorie Row

30 Second Side Plank (left)
30 Second Scapular Circles 
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
10 Squats w/plate held in front

20 Alternating Lateral Lunges
20 Band...

August 24, 2019

Weekly Warm-Up: 10 min. AMRAP   

A. “Fender Bender”

Teams of 3

For Time (30 Minute Cap):

400 Meter Wreck Bag Run (50/35)

3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (95/65)

400 Meter Wreck Bag Run (50/35)

2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 2...

August 23, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Muscle Snatch x 5

           *Drop Snatch x 5

A. 3 Position Snatch

Build to a heavy

B. “Daily Dozen”

AMRAP 12:

12 Lateral Barbell Burpees

9 Power Snatche...

August 22, 2019

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

         *Calf Stretch x :30 each

A. “Annie’s on the Run”

For Time:

100 Double Unders, 50 Sit-ups, 200 Meter Run

80 Double Unders, 40 Sit-ups, 200 Meter Run

60 Double Unders, 30 Sit-ups, 200...

August 21, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:
               *Lat Stretch x :30 each​
               *Hollow Rocks x accumulate 1:00


A.​ Back Squat

5 - 3 - 1 - 5 - 3 - 1

80%- 85%-9...

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