September 16, 2023
“LASAGNA” 10 Sets (1 set every 2:30) 100m Run 10 Toes to Bar 10 Box Step-ups WEAR A VEST IF YOU ARE A BADASS “ODIE” In […]
September 15, 2023
WARM-UP Banded shoulders -into- 7:00 AMRAP: 3 Inch Worms 1 Zombie Rope Climb (Or 8 Ring Rows) 10 Deadbugs 5 Deadlifts (build in weight) STRENGTH In […]
September 14, 2023
WARM-UP 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) 5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean […]
September 13, 2023
WARM-UP Banded Shoulders -into- 3 sets: 3 Inch Worm + 6 Shoulder Taps 30 Single Unders 5 Single Arm Ring Rows (each) 10 Suitcase Sit ups […]
September 12, 2023
WARM-UP 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) • 5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x […]
September 11, 2023
WARM-UP Banded shoulders -into 3 sets: 5 Kip Swings 3 Low Ring Transitions 5 Pike Push Ups 5 Russian Kettlebell Swings WORKOUT PREP 3 sets: 1 […]
September 7, 2023
WARM-UP Hinshaw Warm Up WORKOUT PREP -With partner- 3 sets: 20-second Assault Bike each (build in pace) 100m Run each (build in pace) FIRE 20:00 […]
September 6, 2023
WARM-UP 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) Perform 5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x […]
September 5, 2023
WARM-UP 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) Perform 5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x […]