January 31, 2020

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Turkish Get-Up x 3 each arm

A. Strict Press, Push Press, Bench Press OR Jerk 

(same lift  as last week)

3 x 3 @ 90% of 3rm

B. “Wet Floor”

In Teams of 2

AMRAP 20:00

75 W...

January 30, 2020

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

   *Back Extensions 2 x 10

A. 3 Rounds for time:

800m Row

20 Push-Ups

10 Toes to Bar

1 minute Rest

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

* Choose 1-2 Thoracic Mobility...

January 29, 2020

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Burgener Snatch Warm-Up

A.​ Deadlift, Clean OR Snatch (SAME lift as last week)

3 x 2 @ 90% of 2RM 

B. “After Party”

For time:

4 Rounds

10 Power Snatches (75/55)

3...

January 27, 2020

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 Pull...

January 25, 2020

Weekly Warm-Up: 10 min. AMRAP 

    *Quad Pulls x 20

A. “Turtle Neck”

5 Rounds for time:

12 WreckBag Reverse Lunges (50/35)

9 Power Snatches (115/80)

6 Strict Handstand Push-ups (Seated Dumbbell Strict Press)

B. Mobility

Wherever you need it!

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

January 24, 2020

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Burgener Clean Warm-Up

           *Barbell Push Jerk  2 x 5

A. Strict Press, Push Press, Bench Press OR Jerk 

(same lift  as last week)...

January 23, 2020

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

   *Rolling Straddle Stretch (3 ways) x 3 sets
     *Calf Stretch x :30 each

A. “No Brainer”

On the 3:00 x 5 Rounds:

21 Plate Hops

12 Shuttle Sprints

6 Deadlifts

Build in Load on the Dea...

January 22, 2020

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Burgener Snatch Warm-Up

A.​ Deadlift, Clean OR Snatch (SAME lift as last week)

3 x 2 @ 78% of 2RM 

B. “Girl Power”

AMRAP 18:00

30/21 Calorie Bike

3 Rounds of “Ci...

January 21, 2020

Weekly Warm-Up

  + Today's Warm-up Movements:

          *5:00 Skill work of your choice

A. 15-min Double-Under Practice: RHYTHM

*even if you can already do double-under, these exercises should help you to become more proficient

The key to getti...

January 20, 2020

Weekly Warm-Up: 10 min. AMRAP

Mobilize- Pass Throughs

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 J...

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