Monthly Archives: March 2020

Stretching Warm-up: AMRAP 6: :30 Couch Stretch / Leg :30 Banded March* Front :30 Banded March* Back :30 Reverse Lunges :30 Counter Balance Squat w/ Plate *substitute Single Leg Glute Bridge (L/R) Air Squat: 10-15 reps Rx’D: EMOM 24: Even: 3 Back Squats Odd: 7 Strict Pull-ups* *Use bands or add weight as needed. Level […]

Warm-up: Alternating EMOM 12: 12 PVC OH Walking Lunge 10 Single Arm Ring Row // 5 per arm 8 PVC Overhead Wall Squats to a Ball // :03 down, :01 up. 6 Strict Pull-ups Power Snatch + OHS Warm-up 5-7 reps of each progression. Snatch Deadlift Snatch Pull // Keep bar close. Muscle Snatch // […]

Warm-up AMRAP 5: 1) Partner A: Rows // Partner B: 10 walking hamstring toe touch. 2) Partner A: 15 Jumping Jacks // Partner B: Bootstrappers. Barbell Squatting Warm-up: PVC or Empty Barbell. 5-7 reps of each on coach call, :10-:20. Wide, Regular, and then Narrow Stance Good Morning. Back Squat. Muscle Clean // Loose grip […]