Month: October 2021

Programming & Intentions: October 25th-29th, 2021

Programming & Intentions: October 25th – 29th, 2021 Warm Up: 6 min AMRAP of:10 Med Ball Clusters10 Beat Swings10sec Hollow Body Bar Hang10sec Arch Hold On Bar5 Cleans 45/35 lbs5 Front Squats 45/35 lbs5 Push Press 45/35 lbs5 Thrusters 45/35 lbs Strength: Thruster5-5-5-3-3-3 Monday, October 25th, 2021 DB/KB/Light Weight: Thruster7-7-7-5-5-5 Bodyweight: Jumping Squats10 Reps Every …

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Programming & Intentions: October 18th – 22nd, 2021

Monday, October 18th, 2021 Warm Up: 2 Rounds For quality:200m Run OR 1min Cardio10 PVC Overhead Squats10 Pvc Pass Through Bottom Of Squat10 Donkey Kicks10 Plank Jacks1 Burgener Warm Up 45/35 lbs1-3: Dip & Drive (Shrug)4-6: Elbows High & Outside7-9: Muscle Snatch10-12: 2″, 4″, 6″ Drop13-15: Snatch Balance16-18: Hang Squat Snatch Strength: Snatch Deadlift+Power Snatch+Overhead …

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Programming & Intentions: October 11th – 15th, 2021

Programming & Intentions: October 11th – 15th, 2021 Monday, October 11th, 2021 Warm Up: 2 Rounds For Quality:200m Med Ball Run OR 90sec Cardio10 Med Ball Thruster 20/14 lbs10 Med Ball Sit-ups10 M.B. Crossover Pushups10 Thread-the-Needles10 Scorpion Stretch Each Side Strength: Bench Press8-8-6-6-4-4-2-2 pick load DB/KB/Light: Bench Press10-10-8-8-6-6-4-4 Bodyweight: Push Ups12-12-10-10 Plyo Push Ups8-8-6-6 WOD: …

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