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12/27/2019Warm-upBench Press Warm Up Foam roll pecs and lats AMRAP 3 of 10 Over and Back 10 Banded Facepull-aparts 10 Banded Pull-aparts 10 Thoracic Rotations (5 each side) Then: 5 Inch Worm with Push Up 10 Pec Rolls (5 per side)WeightliftingFloor Press (Weight)Floor Press: Build to a 1RM in...

12/26/2019Warm-up3 Rounds BP Lower Complex: 5 Romanian Deadlifts 5 Sumo RDLs 5 Front Squats 5 Front Rack Reverse Lunges each Leg 5 Goodmornings 5 Barbell Rows Rest 40-60s, add light weight. Then, Warm-up + Review Power Clean +Jerk Power SnatchMetconMetcon (Time)"Woods" For time with a partner: 2k Row 42 Power Snatches (135, 93) 42 Power Clean + S20H (135,...

12/24/2019Metcon12 Days of Christmas (Time)12 Days of Christmas For time: ** performed like the song… 1 Clean & Jerk, 225/153) 2 Muscle-ups 3 Box Jumps, 24/20 in 4 Hang Squat Snatches, 115/73 5 Bar Facing Burpees 6 Push Press, 115/73 7 Pistols 8 Toes-to-bars 9 Wall Balls, 20/14 10 Chest-to-bar Pull-ups...

12/23/2019Warm-upAMRAP 8 at a slow pace of: Barbell Complex of: 5 Deadlifts 5 Power Cleans 5 Front Squats 5 Push Press 5 Back Squats 5 Goodmornings 5 Barbell Rows 10 Green Band Walks each direction Then, Review Power Clean WeightliftingPower Clean (Weight)Power Clean: Build to a 1RM in 10 sets. Rest 2:00 - Sets should look like...

12/21/2019Warm-upPartner Abmat Pizza Game: *This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow. *Note: The wheelbarrow will serve as a core/shoulder warm-up =)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 with a...

12/20/2019Warm-up1) 10 Inch Worm w. Push-up + Air Squats + 30 Jumping Jacks + 40 Single Unders + 50 Shoulder taps 2) Foam roll lats: x 60 seconds per side 3) AMRAP 4 of 8 Over and Back + 8 Banded Facepull-aparts + 8 Banded Pull-aparts...

12/19/2019Dynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats Warm-upAMRAP 3 - 5 KB RDLs (squeeze...

12/18/2019Warm-upBurgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a...

12/17/2019Warm-up1) 10 Inch Worm w. Push-up + Air Squats + 30 Jumping Jacks + 40 Single Unders + 50 Shoulder taps 2) Foam roll lats: x 60 seconds per side 3) AMRAP 4 of 8 Over and Back + 8 Banded Facepull-aparts + 8 Banded Pull-aparts...

12/16/2019Warm-up foam roll legs for 3 minutes 2) AMRAP 5 of: Cossack Squats, 5 per side Bird Dogs x 5 ea Banded Glute Bridge x 5 3) AMRAP 3 of: Squat Clean Thruster w. empty barbell x 3 Kneeling Jumps + Vertical Jump x 3 4) Review Front Box SquatsWeightliftingFront Squat...