July 31, 2020

Weekly Warm-Up: 10 min. AMRAP

  + Today's Warm-up Movements:

          *Burgener Snatch Warm-up

A.  Every 2 minutes, for 10 minutes (5 sets):

(Hang Snatch + Snatch) x 2 reps

*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch

*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch

B....

July 30, 2020

Weekly Warm-Up: 1-2 Sets 

+ Today's Warm-up Movements:         

    *Calf Stretch x :30 each

A. “Runny Nose”

Teams of 3

2 Rounds (30 Minute Cap):

75 Back Squats (135/95)

400 Meter Team Wreck Bag Run (50/35)

75 Bench Press (115/85)

400 Meter Team Wreck...

July 29, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *Hip Swings x 10 each way

          *Warm up your deadlift to 75%

A. Every 2 minutes, for 9 minutes (3 sets):

Deadlift x 3 reps @75-80% of 1RM

*Touch and go

*Focus on goo...

July 28, 2020

Weekly Warm-Up: 10 Minute AMRAP

  + Today's Warm-up Movements:

          *Hawaiian Squats x 10 each leg

A. Every 2 minutes, for 10 minutes (5 sets):

Front Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 1 rep @ 90%

*Set 5...

July 27, 2020

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Bike x 1:00

Samson Stretch x :30 each

Run 200m

Inchworm w/Push-up in bottom x 10

Bike x 1:00

Burpee Broad Jumps x 10

Ring Row x 10

  + Today's Warm-up Movements:

         *Medicine Ball Lateral Toss x 10 e...

July 25, 2020

Weekly Warm-Up: 10 min. AMRAP

  + Today's Warm-up Movements:

          *Calf Stretch x 1:00 each

          *Pec Stretch x 1:00 each

A. “Heartburn”

For Time:

1 Mile Run

10 Rounds of “Bergeron Beep Test” (75/55)

1 Round of “Bergeron B...

July 24, 2020

Weekly Warm-Up: 10 min. AMRAP

  + Today's Warm-up Movements:

          *Burgener Snatch Warm-up

A.  Every 90 seconds, for 9 minutes (6 sets):

Halting Snatch Deadlift + Snatch

(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar t...

July 23, 2020

Weekly Warm-Up: 1-2 Sets 

+ Today's Warm-up Movements:         

    *Quad Pulls x 20

A. “Air BnB”

5 Rounds:

1 Minute AbMat Sit-ups

1 Minute Air Squats

1 Minute Bike

1 Minute Rest

B. Mobility and Maintenance- do it!!*

Choose 1-2 Thoracic Mobility Drill...

July 22, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *Hip Swings x 10 each way

          *Calf Stretch x :30

A. Strict Press or Bench Press
Build to a single at 95%

Then, drop to 80% and perform 2 sets of 8 reps

B. “Trail...

July 21, 2020

Weekly Warm-Up: 10 Minute AMRAP

  + Today's Warm-up Movements:

          *Burgener Clean Warm-up

A. Build to a Heavy Complex:

(3-5 sets total)

1 Hang Clean Pull +

1 Hang Power Clean +

1 Clean Pull +

1 Power Clean

*Go back to the floor every time and reset y...

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