Monthly Archives: March 2020

General warm-up: :30 of each movement: Inchworm Arms Only Rowing Toe Touch and Jump Stiff Legged Rowing Lunge Steps in Place Complete Rowing Pacing Drill Spend :45-:60 at each. Rest :30-:45 between each: 1) A pace you can hold conversation at. 2) A pace that you are left slightly out of breathe. 3) A pace […]

Warm-Up Slow AMRAP 5: 5 Inchworm + Push-up 10 Muscle Snatch 10 Sit-up 10 Elbow-to-Instep Rx’D: For Time: 1 Round: 30 Bar Facing Burpees 15 Power Snatch (115/75#) — 2 Rounds: 20 Burpees Over Bar 10 Power Snatch — 3 Rounds: 10 Burpees 5 Power Snatch Level 2: For Time: 1 Round: 25 Bar Facing […]

General Warm-up AMRAP 5: 7 KB Sumo Deadlifts 7 KB Bent Over Row / Arm 7 Air Squats 21 Mountain Climbers Air Squat Review: 15-20 air squats. Rest 3-5 reps. Rx’D: For Time: 2:00 Plank Hold (Accumulate) 100 Back Squats* (135/95#) 2:00 Plank Hold (Accumulate) *Start with 5 bar facing burpees. Each time you drop […]

General Warm-up: Mini AMRAP 5 10 Shoulder Taps in Push-up Position 10 Scorpion Stretch 10 Up Downs (Burpee without performing the push-up portion) 10 KB Swings (light weight) Push Press Progression: Set-up // Elbows just in front of bar. Strict Press // Head back, vertical bar path. Dip and Hold // Vertical torso. Dip and […]

General Warm-up: AMRAP 5: 6 Single Arm Ring Row / Arm 8 Jumping Lunges 10 Empty Barbell Deadlift Rx’D: AMRAP 10: 2 Legless Rope Climb (15′) 5 Deadlift* (275/185#) *Add 1 rep to your deadlifts with every set you complete Level 2: AMRAP 10: 1 Legless Rope Climb (15′) 5 Deadlift* (205/145#) *Add 1 rep […]

Warm-up AMRAP 6: 5 Partial ROM GHD Sit-ups 10 Reverse Lunges 10 PVC Good Morning 10 Toe Touch + Jump 5 Burpee Broad Jump Rx’D: 3 Rounds: 24 GHD Sit-ups 36 Single Arm DB Hang Power Cleans* (50/35#) 48 Alternating Pistols *Use 1 Dumbbell Level 2: 3 Rounds: 24 GHD Sit-ups** 36 S. Arm DB […]

Dynamic Warm-up: AMRAP 7: 100m Row 10 Toes-to-Bar or 10 Sit-ups Rx’D: 7 Sets: 3 Push Press + 1 Split Jerk Level 2: 7 Sets: 3 Push Press + 1 Split Jerk Level 1: 7 Sets: 3 Push Press + 1 Split Jerk” Accessory: 3 Sets: 10 Behind the Neck Strict Press 10 Straight Barbell […]

General Warm-up AMRAP 7: 10 Shoulder Taps in Push-up 10 KB Deadlifts 5 Single Arm KB Swings each arm 5′-10′-15′ Shuttle run. Shuttle Run Relay: Round 1: Run out and back pedal back. Round 2: Bear crawl down and back. Round 3: Side shuffle down and back. Round 4: Run out, 1 burpee, run back. […]

General Warm-up: AMRAP 5: 10 Arm Swings Front to Back 10 Dip & Drive Against Wall // Butt and shoulders remain in contact with the wall throughout the movement. 5 Low Ring Muscle-up Transitions 5 Single Arm DB Strict Press per arm. Muscle-up Transitions: Work on Muscle-Up Rx’D: For Time: 10 Strict Ring Muscle-ups 50 […]

HAM Running Warm-up: 2-3 person relay. 25′ out and 25′ back Walk on tip of toes. Walk on heels. Walking knee to chest. Walking foot to chest. Walking lunge with twist. Inchworm + no push-up. Bunny hops. High knees. Side shuffle (left). Side shuffle (right). Butt kickers. 5′-15′-25′ shuttle. 5′-15′-25′ shuttle run with backpedal. 800m […]