November 15, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Banded Lat Stretch x 1:00 each

A. Strict Shoulder Press

5 x 1- Build to a 1RM

--- Warm up Deadlift to WOD weight

B. “Smooth Criminal”

AMRAP 15:00

60 Double Unders (120 Single U...

November 14, 2019

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

         *OH Band Stretch

A. “Knotty”

AMRAP 20:00

6 Strict Pull-ups    (elevated feet Ring Rows)

400 Meter Run      (Bike 35/30- or Row 500/400)

8 Dumbbell Snatches (50/35)

B. Mobili...

November 13, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements

               *Quad Pulls x 10 each leg

A. Three sets of:

Front Squat x 2 reps @ 90-92.5%

Rest 2-3 minutes

B. “Breaking Bad”

3 Rounds

30/21 Calorie Row

30 Kettlebell Swings (5...

November 12, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *Burgener Snatch Warm-up

A. Power Snatch: 10 minute time cap

4 x 3 

*Pause and take the time to set up between snatches (tight core, straight back)

B. “Rush Hour”

5 Rounds on the 4:00

20/14 Calorie Bik...

November 11, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Floor Touches

Samson Lunges
Huggers/Skiers
Kettlebell Halos x 5 each direction  (SEE VIDEO)
Single-Leg RDL's x 5 each leg

KB Windmill x 5 each arm

Single Arm KB Push press x 6 each arm

Goblet Squats x 10

KB Swings x 20

Toda...

November 9, 2019

Weekly Warm-Up: 10 min. AMRAP 

A. “Clockwork”

AMRAP 20:00

400 Meter Run

12 Box Jumps (24/20)

21 AbMat Sit-Ups


 

B. Mobility

Wherever you need it!

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

November 8, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Waiter Carry (w/plate) x 50 ft each arm 

A. 3 sets of:

Behind the Neck Push Press + OHS: 2 + 2

*Use Snatch Grip grip

B. “Cover Girl”

AMRAP 18:00

5 Round Buy-In:

200 Meter Run

10 O...

November 7, 2019

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

         *Calf Stretch x:30 each

         *Burgener Clean Warm-Up

A. Clean Pull

3 x 2 @ 95%

B. “Cold Feet”

AMRAP 12:00

20 Double Unders, 1 Power Clean (105/75)    (40...

November 6, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements

               *Quad Pulls x 10 each leg

               *Banded Lat Stretch x :30 each

A. 10 Minute Cap: 3 sets of-

- Bulgarian Split Squ...

November 5, 2019

Weekly Warm-Up

  + Today's Warm-up Movements:

          *Burgener Snatch Warm-up

          *Snatch Balance 2 x 3

A. Snatch

6 x 1 Build

B. “Triple Row”

AMRAP 5:00

Buy in: 30/25 Calorie Row

Immediately Into…

12 Power Snatch (75/55)

4 Burpee B...

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