September 30, 2019

Weekly Warm-Up: 10 min. AMRAP

Lat Stretch x 60 seconds each side

Handstand Hold x 30-60 seconds

Couch Stretch x 60 seconds each side

Donkey Kicks x 5-10

Walking Lunge x 20

Lateral Lunge x 20

Double Dumbbell Press x 10

Overhead Carry x 50 ft

Hip Bridge Hold x :30 seconds

Hip Brid...

September 28, 2019

Weekly Warm-Up: 10 min. AMRAP   

     *Floor Touches

     *Quad Pulls

A. “Heartburn”

For Time:

2K Row

10 Rounds of “Bergeron Beep Test” (75/55)

1 Round of “Bergeron Beep Test”: 
7 Thrusters, 7 Pull-ups, 7 Burpees 


 

B. Mobility

Wherever you need it!

Res...

September 27, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Barbell Complex x 3 sets:

           -Muscle Clean from Hang x 3

           -Front Squat x 3

           -Tall Cleans x 3 (se...

September 26, 2019

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

         *Forearm Stretch x :30 each

A. “Amphibious”

3 Rounds:

200 Meter Farmers Carry (53’s/35’s)

400 Meter Run

800 Meter Row

B. Mobility and Maintenance- can be done at home if needed- but...

September 25, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements

               *Pec Stretch x :30 each

                *Warm-up your Bench Press to part A weight

A. Every 3 minutes, for 15 minutes (5...

September 24, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *Forward Fold Stretch x 1:00

A. Every 90 seconds for 9 minutes (6 sets):

Speed Deadlift x 3 reps @ 70%

Reset the barbell every time on the floor…do not perform these touch and go.

B. “Flip Flop”

30-2...

September 23, 2019

Weekly Warm-Up: 10 min. AMRAP
Tabata: 2 sets (time permitting)
(20 seconds work followed by 10 seconds rest = 1 set)
– Push-ups
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Broad Jumps
– Wall...

September 21, 2019

Weekly Warm-Up: 10 min. AMRAP   

A. “Sock Hop“

Teams of 3:

2 Rounds For Time (30 Minute Time Cap):

100/70 Calorie Row

100 Box Jump Overs (24/20)

100 Power Cleans

100 Burpees

Round 1: 115/75

Round 2: 95/65


 

B. Mobility

Wherever you need it!

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

September 20, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *2-3 sets with an empty barbell of:

           -Snatch Grip Romanian Deadlift x 3 

           -Muscle Snatch x 3

...

September 19, 2019

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

         *5 Way Shoulders x 1min each 

A. “Back Seat”

AMRAP 18:00

40/30 Calorie Bike

30 AbMat Sit-ups

20 Dumbbell Box Step-ups (35’s/20’s to a 20″ Box)

B. Mobility and Maintenance- can be done...

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