February 29, 2020

Weekly Warm-Up: 10 min. AMRAP 

    *Burgener Clean Warm-up

A. “Shoe Shine”

AMRAP 16:

15 Toes to bar

50 Double Unders

10 Squat Cleans (115/80)    *No more than 55% of 1RM

B. Mobility

Wherever you need it!

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

February 28, 2020

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Pec Stretch x :30 each

A. Strict Press, Push Press, Bench Press OR Jerk 
Build to a new 3-RM

B. “Black Eye”

5 Rounds for time:

10 Strict Press (75/55)  *no more than 40%...

February 27, 2020

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

    *Samson Lunges x 20

A. “Mercury”

Teams of 3

AMRAP 25:00

15/12 Calorie Bike

12 Kettlebell Swings (53/35)

9 Burpees

**Complete Full Rounds Before Switching**

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

February 26, 2020

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:     

          *Burgener Snatch or Clean Warm-up (if applicable)

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

*15-18 minutes max*

Build to a new 2-RM

B. “Overhau...

February 25, 2020

Weekly Warm-Up

  + Today's Warm-up Movements:

       *Inchworm x 10

      *Calf Stretch x :20 each

A. 10-min Double-Under Practice:

Timing

Being able to change the way you jump and how fast you spin your rope will change what kind of workout you get...

February 24, 2020

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Row 250m

High Kicks

Floor Touches

High Knees

Butt Kickers

10 Wall Squats

10 OHS w/PVC

10 Push-Ups

  + Today's Warm-up Movements:

   *Squat warm-up with bar x 5

A. Back Squat, Front Squat OR Overhead Squat (S...

February 22, 2020

Weekly Warm-Up: 10 min. AMRAP 

    *Burgener Clean Warm-up

A. “Barista”

Teams of 3

For Time: (30 Minute Time Cap)
150/100 Calorie Bike
70 Clean and Jerks (95/65)           *no more than 45% of your 1RM
70 Toes to Bar
50 Clean and Jerks (115/8...

February 21, 2020

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Pec Stretch x :30 each

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

(same lift  as last week)

3 x 3 @ 98% of 3rm

B. “U-Turn”

For Time:

100 Double-Unders, 50 Reve...

February 20, 2020

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

   *Rolling Straddle Stretch 3 x 3

A. Two sets of:

GHD Back Extensions x 10-12
Banded Face Pulls x 10-15

B. “Moscow Mule”

On the 4:00 x 6 Rounds:

15 Russian Kettlebell Swings (70/53)      *S...

February 18, 2020

Weekly Warm-Up

  + Today's Warm-up Movements:

       *Barbell Deadlift 2 x 10

       *Barbell Push Jerk 2 x 3

A. 8-min Double-Under Practice:

Jumping height 

How high you jump is all based on personal preference. There is no exact height t...

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