September 18, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements

               *Bear Crawl x 2 lengths of floor

               *Burgener Clean Warm up + 5 Barbell Push Jerks

A. Every 2 minutes, for 10...

September 17, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *Pec Stretch x :30 each

A. 5 Sets of: 

Bench Press x 2 reps @ 21X1 + 4 reps @ 10X1


*Rest 2 minutes between sets

Perform the first 2 reps with a controlled descent and 1-second pause (“one-one-thousand”)...

September 16, 2019

Weekly Warm-Up: 10 min. AMRAP

Two sets of: (or whatever time allows until 10 minutes after class starts)
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Single Leg Hip Bridge 
...

September 14, 2019

Weekly Warm-Up: 10 min. AMRAP   

A. “High Gear”

AMRAP 18:00

21/15 Calorie Bike

18 Jumping Lunges

15 AbMat Sit-Ups

12 Hand-Release Push-ups

OR

“Sawdust” 

AMRAP 5:00

15-12-9

Power Snatches (75/55) 

Pull-ups

rest 5 minutes

AMRAP 5:00

15-12-9 Thrusters (75/55) 

Toes to Bar


 

B....

September 13, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Pec Stretch x :30 each

          *Hip Swings x 10 each

A. Dumbbell Bench Press 3 x 8 Heavy

B. “The Good Life”

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps...

September 12, 2019

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

         *5 Way Shoulders x 1min each 

A1. Single Arm Dumbbell Press 3 x 10 each arm

A2. Strict Dips 3 x 8-10

B. “Nonstop”

AMRAP 8:00

10/7 Calorie Bike

10 Wallballs (20/14)

C. Mobility and Main...

September 11, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:
               *Ring Rows x 10

               *Bear Complex: 3 sets building up to WOD weight


“The lesson of 9/11 is that America is truly...

September 10, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *Calf Stretch x :30 each

          *Inchworm x 10

          *Barbell Romanian Deadlift x 10

A. Deadlift

Build to a triple at 80-85%

B. “Dead Meat”

For Time: 1 Mile Ru...

September 9, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

10 Shuttle Sprints

Floor Touches

Butt Kickers

High Knees

Toe Touches

30 Double Unders (or attempts)

Three Touches x 5

Skiers/huggers x 10 each

Squat to Palloff Press x 6 each side (light band!, see video)

Today's Movement
 *Sc...

September 7, 2019

Weekly Warm-Up: 10 min. AMRAP   

A. “Chain Gang”

Teams of 3

AMRAP 25:

40 Pull-ups

50 Burpees

60 Thrusters

Round 1: 75/55

Round 2: 95/65

Round 3: 115/75

Round 4: 135/95

Round 5: 155/105 (AMRAP in time remaining)


 

B. Mobility

Wherever you need it!

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

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