April 30, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *Banded lat stretch x :30 each

A. Front Squat

*Set 1 – 3 reps @ 75-80%

*Set 2 – 2 reps @ 85-90%

*Set 3 – 1 rep @ 90-95%

*Set 4 – 2 reps @ 85-90%

*Set 5 – 3 reps @ 80-85%

B. With Equipment

“Taba...

April 28, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *Burgener Clean Warm- Up

          *Barbell Strict Press x 3

          *Barbell Push Jerk x 5

A. With Equipment 

“White Knuckles”
For Time:
 
20 Pull...

April 27, 2020

Weekly Warm-Up: 1-2 Sets
Passthroughs w/PVC or broom

60 second Run/Bike/Row (any machine you have access to)

Samson Lunges x 20
60 seconds of Alternating Cossack Squats
60 seconds of Plank Shoulder Taps
30 seconds of Superman Rocks
60 seconds of Inchworms + Scapular Push...

April 25, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *Calf Stretch x :30 each

          *Pec Stretch x :30 each

A. With Equipment

“Ham and Cheese”
For Time: 

Buy-In: 1 Mile Run

10-9-8-7-6-5-4-3-2-1:
Wall Balls
Bench Press

C...

April 24, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *Handstand Practice x 5:00

          *Burgener Snatch Warm-Up

A. Hang Snatch + Snatch

5 sets of 1 + 1 @75%

B. With Equipment 

“Hannah Banana”
AMRAP 12:00

10 Toes to Bar
1...

April 23, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *400m Run

          *Forearm stretch x :30 each

A. With Equipment

“Space Ship”
5 Rounds For Time:

100 Meter Farmers Carry
200 Meter Run or 15/12 Calorie Bike
30 KB Swin...

April 22, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *Scapular Push-ups x 10

          *Samson Lunges x 20

A. 10 Minutes: Squat Clean

Build to heavy

B. With Equipment

“Mashed Potatoes”
On the 0:00…

5 Rounds of “Cindy”
25 Po...

April 21, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *Calf Stretch x 1:00 each

A. Double Down

For Time: 
100 Double Unders, 50 Sit-ups, 400 Meter Run
80 Double Unders, 40 Sit-ups, 400 Meter Run
60 Double Unders, 30 Sit-ups, 400 Meter Run
40...

April 20, 2020

Weekly Warm-Up: 1-2 Sets
60 second Run/Bike/Row (any machine you have access to)
30 seconds of V- ups
60 seconds of Plank Shoulder Taps
30 seconds of Superman Hold
60 seconds of Inchworms
60 seconds of Bottom of Squat Hold

  + Today's Warm-up Movements:
          *Floor...

April 18, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *Pass-throughs x 10 (with broom)

          *Samson Lunges x 20

A. With Equipment

“Rancy”
5 Rounds For Time:

400 Meter Run
20 Alternating Dumbbell Snatches
20 Single Arm...

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