October 31, 2019

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

         *Samson Lunges x 20

A. “Designated Driver”

Teams of 3

3 Rounds for max reps:

4 Minute Row for Calories

3 Minute Bike for Calories  (or Shuttle Sprints)

2 Minute Burpees Over Rower

B. M...

October 30, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements

               *Pec Stretch x :20 eac

               *Push-ups x 10

A. Bench Press

Build to a 1 reps max over 8 sets
- one set every 2 mi...

October 29, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *Floor touches

          *Quad Pulls

A. Four sets of:

Front Squat x 3 reps @ 87-90%

Rest 2 minutes

B. “Blitzen”

5 Rounds for time:

20/15 Calorie Row

10 Thrusters (95/65)

C. Buy-Out

Couc...

October 28, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

250m Row

Samson Lunges

Lunges w/Elbow Drop

High Kicks

Butt Kickers

10 Light Wall Balls

10 Ring Rows

Bear Crawl x 2

Kipping Practice x 1:00

Today's Movement
 *Donkey Kicks x :30

 *Plank Shoulder Taps x :30

A. Push Jerk or Split J...

October 26, 2019

Weekly Warm-Up: 10 min. AMRAP 

A. In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Rowing

18 Kettlebell Swings (50/35))

immediately followed by…

Overhead Plate Hold (45/25) while next teammate completes the row and db sna...

October 25, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Barbell Thruster x 10

           *Build deadlift up to workout weight


 

A. Four sets of:

Bulgarian Split Squat x 8 reps each leg @ 30X1

Rest 45 second...

October 24, 2019

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

         *Ring Rows x 10

          *Burgener Clean Warm-up

A. Hang Clean from 2" below the knee

8 x 1

*Build from 55%-85% of 1RM Clean

B. “Knuckle Sandwich”

For Time:

1000 M...

October 23, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements

               *Pec Stretch x :20 eac

               *Overhead band stretch (see video @ 2:30)

A. Every 90 seconds, for 15 minutes (10 s...

October 22, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *Kipping practice x 1:00
          *Negative pull-ups x 5

A. “Bar Keeper”

AMRAP 500

Buy-In: 500m Row

Followed By…

21 Chest to Bar Pull-ups

21/15 Calorie Bike

Rest 5 Minutes

AMRA...

October 21, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize- Pass-through's

High Kicks

Floor Touches

High Knees

Butt Kickers

Row 250m

10 Wall Squats

10 OHS w/PVC

Today's Movement
 *DB Double Arm Push-Press x 10

A. 10-15 minutes: Skill Work for the week

-Double-unders

-Pull-ups/Kipping

-OHS

B....

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