March 14, 2020

Weekly Warm-Up: 10 min. AMRAP 

    *Burgener Clean Warm-up

A. “Mind Boggler”

AMRAP 20:00

7 Squat Clean Thrusters (115/80)

200 Meter Run/250 Meter Row

B. Mobility

Wherever you need it!

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

March 13, 2020

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Lat Stretch x :30 each

           *Burgener Snatch Warm-up 

A. Four sets of:

Snatch Pull + Snatch + Snatch Pull + Snatch @75% of 1RM

*Focus...

March 12, 2020

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

    *Forward Fold Stretch x 1:00

A. “Quarterback”

EMOM x 25:

Minute 1: 15/12 Calorie Bike

Minute 2: 15 Kettlebell Swings (53/35)

Minute 3: 15/12 Calorie Row

Minute 4: 30 Reverse Lunges

Minute 5:...

March 11, 2020

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:     

          *Wall Squats x 10

A.​ Back Squat

3 x 5 @75% of 1RM

B. “Jacquelyn”

For Time:

1,000 Meter Row

50 Wallballs (20/14)

30 Toes to Bar

C. Buy-Out

Forward Fold Stretch x 2:00

...

March 10, 2020

Weekly Warm-Up

  + Today's Warm-up Movements:

       *2 sets of: 5 Deadlifts, 3 Hang Power Cleans, 2 Push Jerks  45/35 (or 50% of your WOD weight)

A. “Bedtime”

5 Rounds, On the 5:00

15 Lateral Barbell Burpees

12 Deadlifts (155/105)

9 Hang Powe...

March 9, 2020

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

10 Shuttle Sprints

Floor Touches

Butt Kickers

High Knees

Toe Touches

10 Thrusters w/PVC

30 DUs/SUs

Three Touches x 5

Skiers/huggers x 10 each

  + Today's Warm-up Movements:

   *Press in Split Jerk position 2 x 5

A. 6 sets o...

March 7, 2020

Weekly Warm-Up: 10 min. AMRAP 

    *Burgener Snatch Warm-up

A. “Bike Drop”Teams of 3:

For Time (30 Minute Cap):

90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (55/35)

90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (65/45)

90/60 Calorie Bike, 45 Power Sna...

March 6, 2020

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Pec Stretch x :30 each

           *Lat Stretch x :30 each

A. Four sets of:

Dumbbell Z-Press x 8-10 reps @ 2111   (can be done on the ground)

Rest...

March 5, 2020

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

    *Calf Stretch x :30 each

A. 8-minute Double Under Practice

Little tweaks 

There are only a few little things left to help you make your double under process flawless.

  • Watch how you are sp...

March 4, 2020

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:     

          *Inchworm x 10

A.​ Deadlift

6 x 6 @65-70% of 1RM

*rest 60-90 seconds between sets

B. “Pins and Needles”

AMRAP 12:00
5 Strict Pull-ups       ...

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