November 28, 2019

HAPPY THANKSGIVING!!!

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

A. "Cindy"

AMRAP 20:00

5 Pull-ups

10 Push-ups

15 Squats

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

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’...

November 26, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *Ring Rows x 10

          *Burgener Clean Warm-Up

A. 4 Sets of:

Hang Clean (at knee) + Clean (from floor) 

1 + 1 @ 75%

B. “Criss Cross”

AMRAP 15:00

30 Double Unders   (45 Single Unde...

November 25, 2019

Weekly Warm-Up: 10 min. AMRAP

250m row

Mobilize - Passthroughs

10 Good mornings w/PVC

10 Thrusters w/PVC

10 Wall squats

10 Light push press

30 Double-Unders (or attempts)

Quad Pulls x 20

3 Shoulder stretches w/band x :30  each

Today's Movement
 *5 air squats, 4 sit-ups, 3 push-u...

November 23, 2019

Weekly Warm-Up: 10 min. AMRAP 

A. “Fair Share”

Teams of 3

2 Rounds (30 Minute Cap):

200 Meter Run (Each) (250m Row)

100 Dumbbell Snatches (50/35)

200 Meter Run (Each)  (250m Row)

100 Box Jump Overs (24/20)

200 Meter Run (Each)  (250m Row)

100 Thrusters (95/65)


 

B. Mobility

Wher...

November 22, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Burgener Clean Warm-Up

A. Back Squat

Take 15 Minutes to build to today's 1RM Back Squat

B. “Roomba”

10-9-8-7-6-5-4-3-2-1

Power Cleans (115/75)

After Each Round:

15 AbMat Sit-Ups

2...

November 21, 2019

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

         *Long WOD today so get warmed up quickly!

A. “Full Count”

5 Rounds:

AMRAP 4:00

35/25 Calorie Bike

25 Kettlebell Swings (53/35)

Max Shuttle Sprints in Time Remaining

Rest 4 Minute...

November 20, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements

               *Floor Touches x 20

               *Single Leg RDL x 10 each leg

A. Deadlift
Warm-up and then build to a heavy triple

B. “...

November 19, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *Quad Pulls x 20

          *Huggers/Skiers x 10 each

A. Two sets of:

10 Stationary Split Squats (left leg forward) w/ Paloff Hold @ 2111

20 Plank Shoulder Taps

10 Stationary Split...

November 18, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Row for reps

+/-100 - Push ups

+/-72 - KB swings

+/-131 - Burpees

+/-84 - Air squats

Three touches

10 OHS w/PVC

Today's Movement
 *Barbell Push Press x 10

 *Burgener Clean Warm-Up

A. “Macho Man”

Build to a Heavy Complex

3 Power...

November 16, 2019

Weekly Warm-Up: 10 min. AMRAP 

A. “Boxed Out”

5 Rounds:

1:00 Burpee Box Jumps (24/20)

1:00 Hang Power Cleans (95/65)

1:00 Calorie Row

1:00 Rest


 

B. Mobility

Wherever you need it!

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

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